Operation Manual

Operation Instructions

Start Rowing

There are six phases to completing a rowing stroke

1. Sit with straight legs and back, leaning forward slightly at the hips with arms out

straight and hands level with the lower ribs. Swing back.

2. Legs and back straight, leaning slightly forward from the hips, arms out in front.

Lean and slide forward.

Note: Hands should now be around your knees, keeping legs straight.

3. Legs come forward, aiming to get the shins vertical. Back is still straight, and

posture leaning slightly forward with arms still out front. Now drive hard, this is

the CATCH.

4. Knees partially straightened so seat is now at mid-point of travel, back and arms

still straight. Maintain the stroke.

5. Knees are nearly straight, back is still straight but now leaning slightly back from

the hips. Arms straight. Now squeeze through.

6. Legs now fully extended. Back straight and leaning slightly back, now pull with the

arms so they are close to the chest, forearms horizontal and elbows close in to

the rib cage. This is the FINISH.

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