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39
www.spirittness.com
P.33
ROWING FORM
1. Sit with straight legs and back, leaning forward slightly at the hips with arms out straight, hands level with the lower ribs.
Pull 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 and 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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