Basic Rowing Technique

Understanding proper rowing technique is essential for an efficient, effective, and enjoyable sculling experience. This guide breaks down the fundamental movements of the rowing stroke and provides key frameworks to help you develop good habits from the start.

The Rowing Stroke Cycle

The rowing stroke consists of four main phases that continuously flow together in a cycle. Select each tab to learn about the specific phases in detail.

Complete rowing stroke cycle

The complete stroke cycle: Catch → Drive → Finish → Recovery

Coach's Tip

Think of the rowing stroke as a continuous, fluid motion rather than distinct phases. The phases blend together in one smooth cycle.

The stroke can be divided into two main parts:

  • The Drive: The work phase when the blade is in the water (catch through finish)
  • The Recovery: The return phase when the blade is out of the water (finish back to catch)

Remember: The recovery should be slower than the drive - "slow the slide, feel the boat glide."

1. The Catch

The catch position

The beginning of the stroke when the blade enters the water.

  • Knees bent, shins nearly vertical
  • Arms extended forward
  • Upper body leaning slightly forward from the hips
  • Blades squared (perpendicular to water) and entering water
  • Wrists flat, not flexed
  • Diving: Dropping shoulders or head at the catch
  • Early square: Squaring blades too early before the catch
  • Over-compression: Sliding too far forward, cramping the body
  • Rushing the slide: Coming into the catch too quickly

Coach's Tip

Think of the catch as "hanging" your weight from the oar handles rather than pulling with your arms. Your connected body weight will help place the blade.

2. The Drive

The drive phase

The work phase when the blade is in the water.

  • Push with legs while keeping arms straight
  • Once legs are nearly flat, engage the back
  • Finally, pull with arms to bring handles to body
  • Key sequence: Legs → Back → Arms
  • Power comes primarily from the legs
  • Shooting the slide: Moving seat without moving blade
  • Early back opening: Swinging back before legs drive
  • Early arm bend: Bending arms too early before leg drive
  • Too deep: Burying the blade too deep into water

Coach's Tip

The drive should accelerate through the stroke. Start with firm pressure and increase through to the finish. Never "pull" with your arms until your legs are mostly extended.

3. The Finish

The finish position

The end of the drive when the blade exits the water.

  • Legs extended
  • Slight lean back (11 o'clock position)
  • Handles drawn to lower ribs
  • Elbows past the body
  • Light tap down on handles to extract blades
  • Blades exit water before feathering (rotating)
  • Over-leaning: Leaning back too far beyond 11 o'clock position
  • No tap down: Failing to tap handles down slightly to extract blades
  • Early feather: Rotating handles before blades are clear of water
  • Handle height: Drawing hands too high or too low

Coach's Tip

Think of tapping down as lifting the blades out of the water with your hands, not pressing down on the handles. It should be a gentle, controlled movement.

4. The Recovery

The recovery phase

The return to the catch position with blades out of water.

  • Extend arms away from body first
  • Pivot forward from hips
  • Once hands clear knees, begin bending knees to slide forward
  • Key sequence: Arms → Back → Legs (reverse of drive)
  • Slower than the drive - "slow the slide, feel the boat glide"
  • Early slide: Bending knees before hands clear knees
  • Rushing: Moving too quickly to the catch position
  • Skying: Hands too low during recovery
  • Hunched shoulders: Not pivoting properly from hips

Coach's Tip

The recovery should feel relaxed and controlled. Think "hands away, body over, then slide" and focus on maintaining even, consistent hand heights throughout.

Building Good Habits

Keys to Success

  1. Start slow: Focus on technique before adding speed or power
  2. Break it down: Practice individual parts of the stroke before combining
  3. Seek feedback: Ask coaches for specific technical feedback
  4. Use mirrors/video: Visual feedback helps correct body position
  5. Mental practice: Visualize proper technique between sessions

Remember that rowing is a highly technical sport that takes time to master. Be patient with yourself, focus on one improvement at a time, and enjoy the learning process.

Visual guides to perfect your stroke: Watch Technique Videos