Rower Sprint

How to perform it

Step-by-step instructions

1. 01Strap the feet in and take a few easy strokes before sprinting.
2. 02At the catch, keep the arms straight and the shins near vertical.
3. 03Drive hard with the legs first, then swing the torso and pull the handle.
4. 04Recover in order: arms away, torso forward, then knees bend.
5. 05Keep the stroke powerful but clean instead of shortening the slide chaotically.