Rowing Right: Mastering Proper Rowing Mechanics with Concept2

Whether you're a seasoned rower or just hopping on the erg between lifts, proper rowing mechanics make a world of difference. Efficient movement means better performance, fewer injuries, and more bang for your buck in every session. At Synergy Strength, we want our athletes to move well—and when it comes to rowing, we trust the gold standard: Concept2's rowing technique framework.

Let’s break down each phase of the rowing stroke and explore how to master your movement on the rower.

The Rowing Stroke: Four Phases

According to Concept2, the rowing stroke consists of four seamless phases:

1. Catch

2. Drive

3. Finish

4. Recovery
   

Each phase transitions into the next, creating a continuous cycle of controlled power and relaxed reset. Let’s break it down.

1. The Catch: Set the Stage

The catch is the start of the stroke. Think of it as a loaded spring—your body is ready to explode, but everything is still under control.

Key Points:

• Shins vertical or slightly forward

• Arms fully extended, relaxed grip

• Hips hinged forward, not rounded

• Spine tall, core braced

• Heels may be slightly lifted
  

Common Mistakes:

• Letting the heels lift excessively

• Rounding the lower back (posterior pelvic tilt)

• Gripping the handle too tight

 Cue: “Long spine, loose arms, tight core.”

2. The Drive: Explode with Legs First

This is where the magic happens. The drive is the power phase—where you push through the legs, swing the hips, and finally pull with the arms.

Order of Operations (very important!):

1. Legs push first

2. Hips swing back second

3. Arms pull last

Key Points:

• Keep the handle moving in a straight line

• Legs do the majority of the work

• Hips follow with a strong but controlled swing

• Arms finish the pull by bringing the handle to the sternum
  

Common Mistakes:

• Pulling with the arms too early

• Letting the knees shoot up before the hips finish

• Leaning back excessively
  

 Cue: “Push, swing, pull.”

3. The Finish: Controlled Power

The finish is the endpoint of the drive—your body should be fully extended, proud, and stable.

Key Points:

• Handle just below the chest

• Elbows drawn past the body, not flared

• Wrists flat, grip relaxed

• Torso slightly leaned back (about 10–15 degrees)

• Shoulders down, not shrugged
  

Common Mistakes:

• Over-leaning or collapsing backward

• Letting the wrists break or handle droop

• Tension in the neck or upper traps
  

Cue: “Strong, tall, and calm.”

4. The Recovery: Reset with Purpose

The recovery is often rushed—but it should be the most relaxed and controlled part of the stroke. It sets you up for the next catch.

Order of Operations (reverse the drive):

1. Arms extend

2. Hips swing forward

3. Legs bend last

Key Points:

• Move in the reverse order of the drive

• Stay fluid and relaxed

• Let the flywheel slow down naturally
  

Common Mistakes:

• Rushing the slide forward

• Bending knees before the arms/hips finish

• Losing posture or balance

Cue: “Hands, hips, knees.”

Final Thoughts

Rowing isn’t just cardio—it’s coordination, power, and rhythm. With proper mechanics rooted in Concept2’s rowing model, you’ll not only go faster, but you’ll move better, feel better, and get more from every pull.

Watch your posture, control your movement, and dial in your flow.

Stay smooth. Stay strong. And row like you mean it.