Indoor Rowing Or Erging

The Rowing Stroke


The Catch

  • Arms are straight; the head is neutral; shoulders are level and not hunched.

  • The upper body is leaning forward from the hips, with the shoulders in front of the hips.

  • Shins are vertical or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.

  • Heels may lift as needed.

the Drive

The Drive

  • Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.

  • Hands move in a straight line to and from the flywheel.

  • Shoulders remain low and relaxed.

The Finish

The Finish

  • The upper body is leaning back slightly, using good support from the core muscles.

  • Legs are extended, and the handle is held lightly below your ribs.

  • Shoulders should be low with wrists and grip relaxed. Wrists should be flat.


The Recovery

  • Extend your arms until they straighten before leaning from the hips towards the flywheel.

  • Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

  • For your next stroke, return to the catch position with shoulders relaxed and shins vertical. Type your paragraph here.

Rowing Techniques

Bermuda Rowing Association