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LEARN-TO-ROW TECHNIQUE

IN GENERAL	Always sit straight up with your back straight and shoulders squared. It is important to have proper posture so as not to apply pressure on your lower back. Relax your body - drop your shoulders at a comfortable position. Movement in the boat should be kept to a minimum (no more or less than necessary, no extra movements). Keep the stroke flat (blade should be submerged just below the water line, not deeper). Move the blade just free of the water in the recover. Mind the order: legs, bodyswing, arms (but merge so far as not to make all separate movements). Let the complete stroke and recover flow through (do not stop or sit still).

STEP BY STEP
CATCH	Shins vertical, the back relaxed straight up. Arms stretched but active, wrists are flat and in one line with the arms. Blade almost touching the water. Quick movement, just from the shoulders. Push the blade in vertically until just covered.
DRIVE (Leg Push)	Keep the arms stretched and body tilted forward, upper body fixed. With a relaxed grip on the handles, push with the legs. No uncontrolled kick. Make sure the blade is ready (squared and buried), before building the pressure.
BODY SWING	Tilt around the pelvis. Keep the back straight. Movement should be fluid and continuous. Keep the stroke flat. Do not lift the hands - handle height should be maintained at a level plane.
PULL	Hands move in a straight line. Maintain the level position of the hands. Abdominals should be tight, back fixed - just work with the arms. Keep your head up and chin level. Keep clear of the body to make room for the outset.
OUTSET	Chin should be level, sitting up tall. Maintain the strong position of the arms, do not collapse the arms. Keep the pelvis tilted forward and the abdonimals tight. Quick movement, just from the elbows. Blades are vertical, completely clear from the water.
STRETCH	Feather the blade with a fast 'click' - flick of the wrist. Do not reposition your grip, hold the handles as before. Stretch - push - the arms away slowly from your body. Left hand should be over the right hand.
BEND	Bend easy behind the arms. Bend from the pelvis as tilting point, not from the back (as in this image). Sit up tall, the back straight and relaxed. Keep the blade just above the water line. Begin squaring the blade as your hands pass over the knees.
SLIDE	Turn the blade vertical (square the blade). Slide easy to the front. Maintain your sliding speed at all times. Keep your hands level in one straight line, not down towards the boat. Keep the blade just above the water line.