Body Positions On The Recovery

Below are diagrams to help you with your body positions on the recovery portion of the rowing stroke. 

The shoulders are relaxed and loose. The outside are or both arms (depending on whether you are sculling or sweeping) should be horizontal. The wrist(s) are flat and in line with the rest of the forearm. The lower back is supported and posture is upright. 

After position #1 the hands move away from the body and the arms straighten. It is important to keep the body in the lay-back position at this time.

After the arms away is correctly executed, the upper body "swings" over using the hip as the pivot point. It is important to pivot from the hip and not the middle of the back at this point in the stroke. Many inflexible novice rowers will try to use the middle of the back to perform this part of the stroke. Therefore, a good stretching routine should accompany any serious training program. The weight of the body should be placed in the haunches at this point. Rowers should feel some force in the feet as the body swings over. In addition to this, rowers should feel a good stretch in the hamstrings. At this point in the stroke, the body angle toward the stern of the boat is set. If position #3 is not properly attained rowers could lunge into the catch position which could create other technical errors in the stroke.

The next part of the stroke is the quarter slide position. After successfully "setting the upper body" in position 3, rowers now break the knees and start to use the slide. A good number #4 position should only represent a small break in the knees. Rowers should glide up the slide and be in complete control of their momentum toward the catch. At this point in the stroke the rower should begin to start to "square" the blade.

The knees continue to rise as the rower continues up the slide. The hands start to rise in anticipation of the catch. As the hands rise the blade comes closer to the water. At this point in the stroke, the blade should be squared and ready to take the catch.

The hands continue to rise as the rower reaches 3/4 slide on the track.

The rower reaches the top of the track. The shins should be perpendicular to the line of the water. The hands rise even more and the blade is placed quickly and smoothly into the water.