Drive Phase
The power phase of the stroke.
You push with your legs, then swing your body by opening your hips, and finally pull with your arms — all in one smooth, connected motion. This is when the boat accelerates forward.
Recovery Phase
The rest and preparation phase.
You extend your arms, pivot forward from the hips, and 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.
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Check out how Coach Brad rows on the dynamic rowing machine and notice something:
his stroke starts with a powerful leg drive. This is the foundation of efficient rowing, whether on the water or the Concept2 erg.
Why Legs First? The legs are the strongest muscles in your body, and using them correctly ensures you generate the most power without overloading your arms and back. The proper sequence is:
1. Leg Drive – Push off with your legs while keeping your core engaged and arms extended.
2. Body Swing – As your legs finish pushing, lean back slightly to transfer power.
3. Arm Pull – Only at the end do your arms pull the handle in toward your chest.
By showing the mouvement on a dynamic machine, Coach Brad refines his technique and brings that knowledge to every class. Next time you row, focus on driving through your legs before swinging the body and pulling with the arms.
