Posture – The Rowing Playbook

Outside Arm Only

admin — Wed, 18 Nov 2020 10:32:36 +0000

Hold the oar handle only with the outside hand. The inside hand can be placed on the inside thigh or hip. Be careful that placing it behind the back can lead to incorrect rotation of the upper body. Now take regular strokes, but only on the square (the outside hand does not feather the blade).

Note

The oar loading will feel heavier with just one hand on the handle. Focus on feeling the hang through the lats on that side of the body, and holding good posture from the catch through the drive. Also, feel how unweighting the outside hand drops the blade into the water (in contrast to pushing the blade in).

Inside Arm Only

admin — Wed, 18 Nov 2020 10:28:45 +0000

Hold the oar handle only with the inside hand. The outside hand can be placed on the outside thigh or hip. Be careful that placing it behind the back can lead to incorrect rotation of the upper body. Now take regular strokes. You can start on the square, and then transition to the feather.

Note

The oar loading will feel heavier with just one hand on the handle. Focus on feeling the hang through the lats on that side of the body, and holding good posture from the catch through the drive.

Catch Placement

admin — Mon, 16 Nov 2020 12:46:42 +0000

Start at the finish, with the boat stationary and blades squared and buried. Then take one full recovery, ending with the blades buried at the catch. Do not take a stroke, but reset to the finish. Watch for correct posture, timing and handle heights. Repeat as needed.

Note

To ensure the boat is set during this drill, in larger boats, have rowers sit out with their blades flat on the water to help balance.

Pick Drill

admin — Sat, 14 Nov 2020 09:29:13 +0000

Starting by sitting at the finish, take 10 arms only strokes. Then move to 10 arms and body strokes. Then 10 strokes at half-slide. And finally 10 full strokes. Make sure rowers keep good posture during each phase, especially not moving their bodies on arms only strokes.

Progression

The number of strokes at each position can be altered (perhaps moving it to 20), or each phase can be continued until the coach is satisfied that the technique is good.

Note

To ensure the boat is set during this drill, in larger boats, have rowers sit out with their blades flat on the water to help balance.

Zen Rowing

admin — Tue, 10 Nov 2020 22:08:09 +0000

Long pause drills, giving rowers enough time to take deep breaths from the bottom part of their lungs at each pause. Breathing is intended as a way to reaffirm/correct posture. Location of pauses can be adjusted to work on posture at specific points of the recovery. One option is a pause at bodies over and another at half slide.

Progression

Adjust pause locations or remove pauses. Progress to continuous rowing with long slow breath throughout recovery.