What are the four phases of rowing technique?

The four phases of rowing technique are Start, Drive, Finish, and Return. This structure outlines the overall mechanics of a rowing stroke, starting from the initial position to the completion of each stroke and then returning to the starting position for the next stroke.

1. The Start phase involves setting up the rower properly in the starting position, ensuring they are secure and prepared for movement.

2. The Drive phase is where the majority of the power and force is generated as the rower pulls the handle toward their body, using their legs, core, and arms in a coordinated manner.

3. The Finish phase occurs when the handle reaches the furthest point in towards the body, completing the pull. This is where the rower prepares to transition back to the next stroke.

4. The Return phase is about moving back to the starting position in a controlled manner, which is essential for maintaining rhythm and efficiency in rowing.

Understanding these phases is crucial for coaching proper rowing technique and helping participants maximize their effectiveness during workouts, ensuring they engage the correct muscle groups efficiently and safely.