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Technique The Rowing Action Occurs from finish position Hands lead out, loose grip on oar Arms follow handle, body begins to rock over Forward rock comes from HIPS not shoulders Knees unlock, ready to permit sliding Body is forward and weight to bow/stroke side There is downward pressure on handle Occurs during recovery Body loose; weight between seat and feet Shoulders relaxed and low Body position prepared and does not change Allow boat to slide under you Handle and seat travel at same speed Once past your knees, handle starts to rise Boat carries you into compressed position Occurs at end of recovery Motion forward brings you onto your feet As heels lift off allow handle to rise fully Only hands rise, not shoulders. Square blade Blade is buried by the time you are up on your toes Torso is tall but not rigid posture Body is on balance ready to connect Occurs at beginning of stroke PUSH down from legs causes blade to engage body weight Hips are light on seat (also engaged to blade) Hip connection forces Back to engage pressure Arms are left hanging off handle Lats fill out because of this pressure Body weight is suspended between feet/hands/blade Leg push continues, driving hips to bow This keeps Back fully engaged Back opens dynamically to augment legs Arms still straight but have full pressure from legs/back Leg and Back angles opening and accelerating powerfully Occurs behind pin (ie 2nd half of stroke) Legs into final third of push Back pulling hard on handle (via arms) As handle travels in past knees, arms break Arms add to legs and back increasing handle speed Pulling with both hands (like bench pull) Keep pushing into toes, pulling handle to chest Push and draw into own rigger Occurs at finish of stroke Push and draw keeps weight up, out of boat As acceleration stops, oar drops you and boat into water Blade uncovers itself. Allow puddle to detach from spoon Use momentum to push handle down and away from body Inside hand feathers oar once clear of water All tension is released from body ready for recovery