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Finish (backward lean): In the finish – the rear reversal position – you sit with your back straight, leaning slightly behind the hip axis. The legs are stretched out and the handle is held just below the rib cage. This phase requires tension in the upper body, especially in the lower back, to stabilize the posture. The abdominal muscles play the counterpart and provide the remaining tension for a stable torso. The arms pull the handle past the body with slightly abducted elbows, while the wrists remain straight.
Forward roll (The preparation): After the finish, you begin to move into the extension position. First, the arms stretch, the upper body follows the arm movement and leans slightly forward with the pivot point in the hip axis. When the hands have passed the knees, the rolling motion begins and the knees bend. This phase is crucial for a controlled and fluid movement. Here, the entire rowing stroke is prepared. During the entire forward rolling movement, the core muscles are active, but without a feeling of stiffness.
Front reversal (extension): In the extension position, the legs are angled, the lower legs are almost vertical, the arms are stretched, but not stiff in the elbow joint. The upper body is slightly inclined forward, the shoulder axis is in front of the hip axis. The core muscles stabilize the body. The front reversal is the point at which the movement changes direction and you transition from forward rolling to pull-through. This is a critical moment that should be performed smoothly and without delay. Your core muscles remain tense to maximize the transfer of power to the legs.
Pull-through (The power phase): The leg thrust activates the quadriceps, hamstrings and glutes, while the upper body leans dynamically backwards and the latissimus takes over the pulling movement. Towards the end of the pull, the arms engage and activate the biceps and triceps as well as the trapezius. The pull-through is the phase in which the most energy is released. With a powerful leg thrust, you push the seat backwards, while the upper body hangs clamped behind the handle and goes along with a parallel shift at the beginning of the stroke.
For more detailed information and helpful tips on rowing, we recommend reading our other blog articles – where you will find answers to many more exciting questions!
Such as our article ,,Rowing against back pain: Why this sport is ideal for your back” which answers the question of whether rowing is suitable for people with back problems. Or read our latest article ,,Calorie consumption when rowing: Effective training for your goals” on the subject of losing weight and calorie consumption.
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