This document summarizes a British Rowing technique session led by Robin Williams. [1] It provides an overview of rowing technique concepts and key points for posture, the recovery, catch, drive, extraction and rhythm. [2] Detailed instructions are given on hand placement, leveraging the body's weight and maintaining connection between body parts. [3] Maintaining proper technique across varying stroke rates is emphasized.

1. British Rowing Technique
5th March 2006 at London Rowing
Club
With Robin Williams
HPC Women & Lightweights
Organised in conjunction with the Thames Region
1

2. Technique
• What to do
• How to do it
• Concepts
• Understanding
• Communication
• Model technique, not average
Technique 1
• Posture positions & angles
• Grip
• Recovery sequences
• Entry
• Catch
• Drive sequences
• Extraction
• Blade control
• Sculling
• Sweep
2

3. Technique 2
• Concepts :
• Lever the boat past the oar(s)
• Push the boat
• Back connects legs to oar
• Use body weight (suspend)
• Combine power with relaxation
• Long strokes
• Work with the hull
• Take time
Posture & recovery sequences
3

4. Pelvis rocking over from backstop
Rock over from the Hips
4

5. Good organisation of body movement
Weight transferred early onto the
feet
Rock over to a comfortable
and strong posture.
Lower back set at catch
5

6. Good organisation of body movement
Hands body and slide
All body swing by half way
up the slide
Shins vertical, no gap between thighs and body
6

7. Back set at catch
Body in pre stretched position
Put blade in where you reach/slide
The catch happens after the entry
7

8. Release weight of handles to enter blades
Shoulders relaxed
No pressure on boat
Entry is last part of Recovery
Key points, Recovery
• Good posture in trunk
• Relaxed shoulders
• Clear sequence, hands body slide
• Boat slides under you, not you to it
• Seat position tells you where entry is
• Entry is end of recovery
• Entry comes from relaxed hands
• No pressure on stretcher
• Boat still running
8

9. Seville LM2x training
Entry is last part of recovery
Catch happens after entry
9

10. Change direction from the seat not
handle.
Legs & lower trunk engage blades
Hang/Suspend the weight from the handle
10

11. Hanging the weight
on the blade.
Connection low down
in the body
Body working
powerfully against
legs
11

12. Mid drive, Left hand
nearest the stern
legs accelerate
through the stroke
12

13. The back opens when
the handle is in front
of the knees or about
1/3rd of the way
through the stroke
As you approach the
finish the blade is in
base of fingers with
very slightly
arched wrist
13

14. The legs upper
body shoulders
and arms
contribute to the
power
Long efficient strokes move the boat
14

15. Long efficient strokes move the boat
Key Points, Drive
• Long but strong catch position
• Long but strong finish position
• Stretcher pressure engages kinetic chain from
feet to fingers fingers
• Push first then open powerfully
• Seat, handle, stern all connected
• Back connects legs to oar
• Maintain suspension throughout
15

16. Key Points, Posture
• Pelvis rocking over from backstop
• Rock over to a comfortable and strong
posture
lower back set at catch
• Shins vertical no gap between thighs and
body
• Link together ‘kinetic chain’
• Place and push
• Blades help posture
blade in base of fingers
with thumbs on the end
get the right of the blade
size hand
grips
16

17. Romanian Women’s Pair
World Champs
grip for rowing approx
than 2 hand widths
apart
get the right size
hand grips
Key points,Grip
• spend some time looking at this
• blade in base of fingers with very slightly
arched wrist
• grip for rowing approx 2 hand widths apart
• get the right size hand grips
17

18. Brush T- shirt with
the thumbs
Blade square as long
as possible
Release the
pressure on the
blade just before
the circle around
the finish
Hands down and
away
18

19. Finish/ Extraction
• Brush T- shirt with the thumbs
• Blade square as long as possible
• Release the pressure on the blade just
before the circle around the finish
• Hands down and away
Rhythm and ratio
• An increase in the rate should be
reflected in an increase in boat
speed
• As the boat accelerates the athlete
will move at a quicker speed due to
the run of the boat
19

20. Rhythm and ratio
The boat is moving under the athlete not
the athlete up the boat
Even at 36 the athlete should feel they have
time and control into the catch, emphasising
the last quarter
It is crucial at higher rates that the finish is
held in or the rhythm will be compromised
Sculling
Crossover left hand in front of
right and slightly above the
right. Keep this relationship
both during the power and
recovery phases
20

21. Sweep
Reach to rigger from finish
Weight across on inside leg
Entry from outside hand
Avoid twisting in/away
Work against direction of swivel
Time and Timing
• Must have acceleration in drive
• Must have time in recovery
• Time effort in drive
• Allow time off finish for run
• Allow time on the blade at entry
• Allow time to release blade at finish
• Time is relative
21

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