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Final move (reserve): In the final move - the rear inversion position - you sit with your back stretched out and tilted slightly behind your hip axis. The legs are stretched out and the handle is held just below the ribcage. This phase requires tension in the upper body, especially in the lower back, to stabilise the posture. The abdominal muscles play the counterpart and provide the remaining tension for a stable torso. The arms pull the handle past the body with the elbows slightly apart, while the wrists remain straight.
Pre-rolling (the preparation): After the final pull, start to move into the extension position. The arms stretch first, the upper body follows the arm movement and leans slightly forwards with the centre of rotation in the hip axis. Once the hands have passed the knees, the rolling movement begins and the knees bend. This phase is crucial for a controlled and fluid movement. The entire preparation for the rowing stroke takes place here. The core muscles are active during the entire pre-roll movement, but without a feeling of stiffness.
Front reversal (delivery): The legs are bent in the outreach position, the lower legs are almost vertical, the arms are stretched but not stiff at the elbow joint. The upper body is tilted slightly forwards, the shoulder axis is in front of the hip axis. The core muscles stabilise the body. The anterior inversion is the point at which the movement changes direction and you switch from rolling forward to pulling through. This is a critical moment that should be performed smoothly and without delay. Your core muscles remain tensed to maximise the transfer of power to your legs.
Draught (the power phase): The leg kick activates the quadriceps, hamstrings and glutes, while the upper body tilts back dynamically and the latissimus takes over the pulling movement. At the end of the pull, the arms kick in and activate the biceps, triceps and trapezius. The pull-through is the phase in which the most energy is released. With a powerful leg kick, you push the seat backwards while the upper body hangs clamped behind the handle and performs a parallel shift at the beginning of the scarf.
For more detailed information and further helpful tips on rowing, we recommend that you read our other Blog article to find answers to many more exciting questions!
For example, our article "Rowing against back pain: why this sport is ideal for your back" which answers the question of whether rowing is suitable for people with back problems. Or read our last article "Calorie consumption when rowing: Effective training for your goals" on the subject of losing weight and calorie consumption.
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