How To Row - Check Points
 

Check Points separate the rowing stroke into stationary positions through which the body passes during the rowing action.

 

There are 4 Check point positions:

 

Check Point 1 - The Release Position

 

Check: legs straight, balls of the feet in contact with the footboard, handle drawn to chest, elbows behind the body, forearms horizontal, wrists flat, shoulders relaxed, upper body is leaning back just past the vertical, head is up and eyes forward. 

 

 

 

Check Point 2 - The Rocked Over Position

 

Check: legs straight, balls of the feet in contact with the footboard, handle is over the knees/shins, arms straight, wrists flat, shoulders relaxed, upper body is pivoted forwards at the hips, head is up and eyes forward. 

 

 

 

 

 

Check Point 3 - The Recovery (half slide position)

 

Check:  legs bent half way, handle is over the feet, arms straight, wrists flat, shoulders relaxed, upper body is pivoted forwards, head is up and eyes forward.

 

 

 

 

 

 

Check Point 4 - The Catch Position

Check: legs bent, shins vertical, arms straight and reaching forwards, wrists flat, shoulders relaxed, upper body is pivoted forwards, core is strong, head is up and eyes forward.

 

 

 

 

 

 

 

When rowing pause for a fraction of time at each Check Point to check your body position, ensure your arms, legs & body are in the correct position before continuing on. Use Focus Points to ensure your body is in the right position at each Check Point.

 

For example, stop at Check Point 1 every stroke for 5 seconds, check shoulders are relaxed, handle is drawn into the body, body is positioned just past the vertical, legs are straight with the balls of the feet in contact with the footboard - once all is checked then row for a few strokes making sure you hit check point 1 with the correct body position on every stroke.

Then stop at Check Point 2 and check the main focus points at the Rocked over position.

 
     
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