Operation Manual

GB-34

Workout instructions

Drive phase

1. Extend your knees.

2. Lean your upper body backwards.

3. Draw in the arms.

The posture is upright and active, the back is straight.

The knees and hips are extended quickly and powerfully

(arms remain extended). Pressure is exerted through

the feet to the foot rest. The leg and torso forces are

transferred through the extended arms to the handle.

The knees are extended completely at simultaneous with-

drawal of the shoulders.

As soon as the hands are located above the knees, the

arm stroke begins (see Point 3). The upper body is bent

backwards from the hips.

The drive direction leads the handle to the lower costal

arch, the elbows are close to the body. The entire

pulling action occurs with consistent physical effort.

You are back in the recovery phase.

The drive phase is a continuous and ﬂ uid movement. The

recovery phase should be approximately twice as long as

the drive phase. During the recovery phase, slowly roll

forward and push off quickly and powerfully during the

drive phase. During the entire time, make sure that the

wrists are not bent. They should always remain as the

extension of the lower arms in order to avoid joint pro-

blems and wasting strength. It is also important for your

shoulders to remain relaxed to prevent neck tension.

Rowing incorrectly will primarily overstrain your back.

This can be avoided by using the correct technique.

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