The catch is the starting point of every rowing stroke and plays a key role in power, efficiency, and injury prevention.
See Coach Clarence, together with Coach Brad, break down what defines a strong and effective catch position. You’ll learn how proper body alignment and timing at the front of the stroke allow you to apply power efficiently while protecting your lower back and hips.
This section covers:
What a correct and stable catch position looks like
Two common technical mistakes that limit performance and efficiency
One practical exercise to help you correct those mistakes and improve your catch
The drive is the power phase of the rowing stroke. It begins at the catch position, transforming leg power into forward momentum through a smooth, connected sequence.
In this video, coach Brad. together with coach Clarence break down the movement step by step:
You push with your legs, then swing your body by opening the hips, and finally pull with the arms—all in one smooth, connected motion. To prepare for the next stroke, the arms extend first, followed by a controlled forward pivot from the hips.
They also demonstrate two simple exercises designed to correct the most common drive mistakes and improve connection, timing, and efficiency.
In this video, Coach Clarence, together with Coach Brad, breaks down the finish position—the final position of the drive phase.
At RowFit, we focus on how every stroke ends, not only how it starts. In this session, you will learn:
What a strong, stable finish position looks and feels like
Two common mistakes that affect posture, rhythm, and efficiency
One simple exercise to improve control, balance, and posture at the finish
A clean finish sets up a smoother recovery and supports better rhythm, efficiency, and long-term comfort on the rower.
In this video, coach Brad, together with coach Clarence break down the recovery phase. The rest and preparation phase.
The from the position: extended your arms, hips forward, you slide forward with control. Stay relaxed and efficient as you set up for the next stroke. This is when the boat continues to glide, still carrying the momentum from the drive phase.
In this video, Coach Brad, together with Coach Clarence, explains the full rowing movement, covering both the drive phase and the recovery phase.
They break down how these two phases connect to create a smooth, efficient stroke and demonstrate one simple exercise to help you better understand the movement sequence and improve your coordination on the rower.
Mastering the full stroke allows you to row with more control, better rhythm, and greater efficiency—stroke after stroke.
In this video, Coach Sherry guides you through how to approach and plan a 1000m rowing test in a smart, structured way.
At RowFit, we don’t test just to suffer — we test to learn, progress, and perform better. This Technical Corner is broken down into 3 key parts to help you get the most out of your 1000m test:
Part 1 – The Start & Set-Up
Start the flywheel with a few strong strokes, then quickly stabilise into a steady rhythm. The focus here is on control, technique, and efficiency rather than speed.
Part 2 – The Middle of the Test
Add power progressively and find a stroke rate and intensity that you feel comfortable holding for the largest part of the distance. This is where pacing and consistency matter most.
Part 3 – The Final Push
In the last 200 to 100 meters, it’s time to accelerate and use what you have left in the tank. Stay technically sharp and finish strong.
Whether it’s your first 1000m test or you’re aiming to improve your performance, this video will help you test smarter and train with intention.
In this video, Coralie demonstrates a short series of mobility movements that can be done just before starting a RowFit class on the rowing machine. These movements are designed to help you:
Prepare your body for rowing
Increase joint mobility and movement awareness
Transition more smoothly into the rowing session
This pre-rowing mobility sequence is ideal if you arrive a bit early your RowFit class and want to be ready to move well from the first stroke.
In this video, Coralie shows and explains the warm-up together with Clarence, guiding you through a simple and effective routine you can do if you arrive early to your RowFit class. this video takes you through a short, progressive warm-up designed to get your body ready to row and move well
Hip mobility to prepare the lower body for powerful strokes
Cow & Cat to mobilise the spine and connect breath with movement, Plank walk to activate the core and posterior chain, and build full-body control
Upper-body mobility, focusing on shoulders and wrists, to prepare for rowing and functional exercises
This warm-up helps you move more efficiently, feel ready from the first stroke, and reduce injury risk. Watch, follow along, and arrive at your RowFit session already switched on.
In this video, Clarence and Coralie demonstrate four key exercise modifications that are regularly used in our classes. These variations allow participants of all fitness levels, including those with previous injuries or movement limitations, to train confidently and effectively.
The exercises covered are: Skater, Core (Abs), Russian Twist, Plank.
Each movement is shown with practical regressions and adaptations, helping you maintain good technique, protect your joints, and progressively build strength and control. Whether you are new to training, returning after an injury, or simply need options on certain days, these modifications ensure that everyone can join, move well, and progress safely.
In this video, Coralie highlights a common postural mistake that frequently occurs while rowing.
Coralie then demonstrates the specific physical exercise we use at RowFit to help improve posture, body awareness, and control. This exercise is designed to support:
Better posture on the rowing machine
Improved movement quality during training
Positive transfer to daily life posture and habits
At RowFit, we focus on building strength and technique that carry over beyond the workout, helping you move better, row better, and feel better.
Using the Force Curve
Using the Bar Chart
How to analyse and understand your 200 m results
