Mastering the basics of the indoor rowing stroke described on this page will set you well on the way to achieving the most from your strength and fitness. Start off slowly, while you're learning - concentrating on getting the 'feel' for the right technique before you worry about speed. Once technique becomes second-nature you can work on building your power and speed. Remember these are only the basics and as you become more experienced there are more refinements you'll want to find out about to help trim a few more tenths of a second off your times.
	1. THE CATCH Shins vertical (at a right angle or 90° to the floor). Arms extended, joints in line: hands shoulder-width apart. Relaxed grip, handle held in crook of fingers. Jaw parallel to the floor, eyes looking straight ahead. Shoulders braced, back flat or slightly rounded. Shoulders forward of the hips. (Pivot from your hips - don't sag.) Lift your heels if necessary to get the shins vertical.
	2. THE DRIVE Keep arms straight, maintaining a relaxed grip on the handle. Drive backwards hard with the legs: thrusting from the balls of your feet. Shoulders remain forward of hips during the first part of the drive. Jaw remains parallel to the floor and eyes looking straight ahead throughout the stroke. Shoulders begin to sway back in mid drive, arms straight. Heels contact the foot plate. Feet now stay flat, toes pointed. Your arms bend naturally as the legs begin to straighten.
	3. THE COMPLETION Legs straighten fully, toes pointed, knees down, feet flat. Draw the handle to your torso with your arms at the same time as you straighten your legs. Simultaneously, your back and shoulders swing through vertical finishing 5° to 10° past the vertical with your back flat. The chain and forearms finish parallel to the floor, wrists straight. If the chain is parallel but your wrists are bent, wing your elbows out slightly. Try to keep your elbows in and wrists flat throughout the stroke.
	4. THE RECOVERY Hands move first, extending past the knees. Legs remain straight. Shoulders follow arms as the torso pivots forward from the hips. Knees unlock once your hands pass them. Knees bend behind hands. Shoulders are forward of the hips, back flat or slightly bent. Keep your feet flat, toes down, eyes looking straight ahead and your jaw parallel with the floor. Use your hamstrings to slide your body forward: don't pull against the foot straps. Heels can lift as you again get close to the catch.
	5. THE CATCH Back to the catch to begin the next stroke.

Points To Watch

Don't bend the arms too early during the drive, wait until they have to bend. Don't swing the torso more than about 10° past vertical at the end of the drive. Don't unlock the knees during recovery until your shoulders are forward of your hips. Keep your hands up. Don't let them drop during the recovery. Keep joints in line. Knees with hips/ankles, wrists with elbows/shoulders. Don't over-reach at the catch. It should feel unforced and comfortable.