Rowing - The Catch Extend arms straight toward the flywheel...

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The Catch Extend arms straight toward the flywheel. Keep wrists flat. Lean your upper body slightly forward with back straight but not stiff. Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow). The Drive Begin the drive by pressing down your legs. Keep your arms straight and hold your back firm to transfer your leg power up to the handle. Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish. The Finish Pull handle all the way into your abdomen. Straighten your legs. Lean your upper body back slightly. The Recovery Extend your arms toward the flywheel. Lean your upper body forward at the hips to follow the arms. Gradually bend legs to slide forward on the seat. The Catch Draw your body forward until the shins are vertical. Upper body should be leaning forward at the hips. Arms should be fully extended. You are ready to take the next stroke.
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Muscles Used While Rowing The basic rowing action is a coordinated muscle action that requires application of force in a repetitive, maximal and smooth manner. Every large muscle group will contribute to this action. The muscle requirements have been analyzed by Dr. Thomas Mazzone 1 . The rowing action has been divided into the following sequence: 1) the catch 2) the drive - leg emphasis - body swing emphasis - arm pull through emphasis 3) the finish 4) the recovery The Catch The erector spinae muscles of the back are relaxed to allow for trunk flexion, which is provided by the abdominals. The psoas major and minor and the iliacus flex the pelvis and hips. The sartorius muscle rotates the thighs which allows the body to flex between the thighs to obtain maximum reach. The hamstrings and gastrocnemius are contracting while the knees are in flexion. The quadriceps are elongated and stretched, yet the rectus femoris is contributing to hip flexion. The ankles are dorsiflexed by the tibialis anterior.
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Rowing - The Catch Extend arms straight toward the flywheel...

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