How to do a Rowing Stroke Exercise on a Rowing Machine

Video Transcript

"Hi! I’m Anna-Marie; I’m a Canadian Olympic Rower. I’m here on behalf of expertvillage.com. Now that you know all the parts of the rowing stroke and how to set up your machine for yourself, we’re going to put it all together and start to row. First of all, sitting up at the catch, you always want to make sure that your seat is underneath your body. I don’t want to be starting like this with my seat way out behind; it’s going to put a lot of pressure on my lower back. Seat’s going to be nice and tucked. As I said before, your core is going to be nice and tight, arms are straight; this is the catch position. We’re going to go straight from catch to drive to finish, back up to our recovery. Have a look. That was one stroke. Okay, so at the catch, core is nice and tight, taking it with the legs, feeling that weight through the legs. As you drive through to the finish, arms come in and away from the body. Form that window again with your arms in the handle, pop your knees out between that window, keeping it nice and smooth. Row nice and slowly so that it takes about one count to get down the drive, two counts to get back up to recovery. There should be enough time on the recovery that you actually recover between strokes. Stay tuned for the next part; we’ll learn a little bit more about the rowing stroke. "