In rowing, every part of the stroke affects the next. A solid finish leads to a smooth recovery, effective catch, powerful drive, and then a well-executed finish—forming a cycle where one small mistake can disrupt the entire stroke. This article dives into how crucial it is to set yourself up at the finish of the stroke to ensure consistent and powerful rowing.
The Importance of the Finish
The finish is the only time during the rowing stroke when the seat is stationary, providing a stable platform. This moment is a valuable opportunity to prepare for the next stroke. If you miss this chance and try to make adjustments while the seat is moving towards the catch, it can lead to poor form and inefficient strokes.
When the seat starts moving forward, it’s too late to fix your body position or arm alignment. The key to rowing efficiently is to take full advantage of the finish by straightening your arms and setting your body forward before the knees rise and the seat begins to roll forward. This preparation ensures that your strokes remain consistent and powerful.
Proper Setup for Maximum Power Transfer
At the finish, with your arms extended and body tilted forward, you’re setting yourself up to transfer power effectively during the drive phase. Arriving at the front end of the stroke (the catch) with your body in the optimal position is essential for efficiently pressing into the footplate and transferring power to the handle.
If you approach the catch sitting upright, it’s much harder to transfer power efficiently. With a forward body tilt, however, your center of gravity shifts, allowing for a smoother transition of power from the feet to the handle, ensuring stronger strokes.
Avoiding Common Mistakes
Many rowers make the mistake of starting their recovery without fully preparing their arms and body at the finish. They try to fix their positioning while the seat is moving forward, resulting in inconsistent strokes. This inconsistency not only affects the efficiency of each stroke but also compromises the overall rhythm of your rowing.
By taking the time to straighten the arms and tilt the body forward before the knees rise, you can maintain a strong connection through the core and legs, allowing for better power transfer and a quicker turnaround at the front end of the stroke.
Drills to Improve Setup from the Finish
One effective drill to practice proper setup is the two-part pause. This drill helps rowers break down the preparation process and reinforce the correct sequence of movements:
1. Arms Away: After the finish, pause when your arms are fully extended and straight. This ensures you’ve completed the arm movement before moving on to the next phase.
2. Body Over: With the arms extended, tilt your body forward, keeping your core engaged. Pause in this position to feel the proper body setup before continuing with the stroke.
Once you’ve mastered the two-part pause, you can move on to a single-part pause where only the body tilt is emphasized. This drill will help solidify muscle memory for setting up correctly at the finish, ensuring that every stroke is executed with precision.
Perfecting Your Rowing Stroke
Setting up correctly from the finish of the stroke is a critical part of efficient rowing. By taking advantage of the time when the seat is stationary, you can prepare your body and arms to ensure a smooth transition into the catch, maximize power transfer, and maintain consistency across each stroke. Through drills and proper technique, you can refine this part of your stroke to enhance your overall rowing performance.
Consistent, powerful strokes depend on disciplined preparation at the finish—taking the time to set up properly will make a world of difference in your rowing success.
