1. Comfort is Key
Before the blade even touches the water, make sure you're comfortable and relaxed. You should feel balanced on the seat with your feet firmly planted on the foot plate. Make sure your shoulders are square but relaxed. As you grasp the oar, avoid locking your wrists and elbows. Your posture while rowing should feel natural. Don't sit up so straight you're uncomfortable, but don't slouch. As you begin the stroke, keep your head held high. This will keep your spine straight.
2. Here's the Catch
The point at which the blade enters the water is called the catch of the stroke. During the catch, keep your shins perpendicular to the bottom of the boat so you gain the maximum momentum. The boat is the most unsteady during the catch, so it's important to maintain that balance you found when you got situated on the seat. During the catch, your legs provide the power. Use your hands to guide the blade into the water.
3. Driving Force
Once the blade is in the water, the next step of the stroke is called the drive. You should remain upright during the first half of the drive. Keep your back as straight as possible so you maintain your leverage. If you bend over while you straighten your legs, you'll lose all your power. After you begin to straighten your legs, lean back and use your arms to pull the oar in. Your arms should begin drawing the oar in before your legs reach the backstops. As soon as your legs are fully extended, you should be leaned back and pulling your arms into your chest. During the drive, very little of your weight should be on the seat.
4. Finish Strong
To finish the stroke, lean back and push down on the oar's handle to bring the blade out of the water. Push your toes into the foot board so you retain pressure on the oar. At this point, your leverage should be coming from the trunk of your body. Keep your motions fluid so you don't disrupt the stroke. Exhale during the finish.
5. Recover and Repeat
After you finish the stroke, you have an opportunity to recover before beginning the next stroke. Move your hands away from your body at the same speed you drew them in. Make an effort to relax your muscles. This is you chance to rest, so take advantage of it. As you move back into the catch position, rock forward with your hips. Don't round your back as this motion should transfer your weight from the seat to the footplate. Inhale before you begin the next catch.
