(this information is from the Concept2 web site)TechniqueVideo

Basic Terminology

  • Damper Level: the adjustable lever on the side of the machine, which modifies the resistance. It is recommended to begin at setting 3. Setting 1-4 gives the feel of a sleeker faster boat. Setting 6-10 gives the feel of a slower heavier boat.
  • Drive: Application of power during the rowing cycle.
  • Finish: The end of the Drive phase and the beginning of the Recovery phase of the stroke.
  • Recovery: the time between the ‘finish’ of the drive and the ‘start’ of the next drive.
  • Splits: are usually measured in time and distance. The most common reference is your 500m split. It tells you how long it has taken to row 500 metres. It is displayed on the monitor as /500m.
  • Stroke Rate/Rating: Amount of strokes per minute (SPM)

Developing Good Technique

Not only can bad technique hinder your performance results, but also cause you discomfort, pain and injury. Therefore we emphasize how important the correct technique is on the indoor rower.  The following page outlines the detailed stroke cycle.

The FinishRowingTechnique-Finish
  • The legs are flat.
  • The handle is drawn to the body & held lightly
  • The body is inclined slightly back.
  • The elbows are drawn past the body.
  • The forearms are horizontal & wrists flat.
  • The shoulders are down & relaxed.
The RecoveryRowingTechnique-Recovery
  • First the arms extend fully and are relaxed.
  • Then body rocks from the hips.
  • Then legs break and slide forward.
The CatchRowingTechnique-Catch
  • Shins are vertical and body is pressed up to the legs.
  • Arms are straight and relaxed.
  • The position should feel comfortable.
The DriveRowingTechnique-Drive

  • Legs push down and the body begins to lever back.
  • Do not start to use the body too early.
  • Arms remain straight.
  • Once body stops levering back, the arms draw the handle past the knees and then strongly to the body, returning to the FINISH position.