What Makes a Good Indoor Rowing Stroke?

A good indoor rowing stroke isn't necessarily the longest, the fastest or even the one that looks the most textbook-perfect. It's one that allows you to apply force effectively, move comfortably and repeat the movement consistently.

When I work with rowers on their technique, I often find that the biggest improvements don't come from trying harder or reaching further, but from improving how the different parts of the stroke work together.

So, what actually makes a good indoor rowing stroke, and how can you tell whether your own technique could be improved?

The Fundamentals of Good Rowing Technique

Although individual rowing styles vary, effective strokes share a few key principles: good sequencing, effective force application, appropriate stroke length and a controlled recovery. Technique should also remain effective as stroke rate and intensity increase.

As outlined in Concept2's indoor rowing technique guidance, the rowing stroke has four phases: the catch, drive, finish and recovery. Let's look at what happens during each phase and why it matters.

The Four Phases of the Rowing Stroke

1. The Catch

The catch is the position at the front of the stroke, immediately before you begin pushing with your legs. Your arms should be straight but relaxed, with your body rocked over from the hips. Your shoulders should be slightly forward of your hips. Your shins should be vertical, or as close as your mobility comfortably allows. Your heels may lift slightly, but avoid forcing yourself into an excessively compressed position or bringing your seat too close to your heels.

Why does this matter?

The catch establishes the position from which you'll apply force. If you've rounded your back, reached excessively forwards or slid too far forwards, bringing the seat too close to your heels, you may struggle to apply force effectively through your legs.

2. The Drive

The drive is the working phase of the stroke, when you accelerate the flywheel.

As described in British Rowing's technique guidance, the basic sequence is: Legs → Body → Arms.

Begin by pushing firmly through your legs while maintaining a forward body angle. As your legs extend, your body begins to swing backwards from the hips, followed by your arms drawing the handle towards your lower ribs.

With practice, these movements should blend into one coordinated action rather than three completely separate movements.

Why does this matter?

Your legs generate much of the force during the drive. Good sequencing helps transfer that force effectively through your body to the handle.

3. The Finish

At the finish, your legs are extended, your body is leaning slightly backwards and the handle is drawn towards your lower ribs.

Your shoulders should remain relaxed, with your wrists flat and your elbows angled slightly out from your body, rather than flaring excessively to the sides.

You don't need an exaggerated backwards lean to produce an effective stroke. A slight, well-supported lean is sufficient.

Why does this matter?

Excessive layback can place unnecessary demands on your back and make the transition into the recovery more difficult. Equally, finishing too upright may prevent you from making effective use of your body swing.

4. The Recovery

The recovery prepares you for the next stroke. Although it doesn't generate power, it's an essential part of effective rowing technique.

The sequence is the reverse of the drive: Arms → Body → Legs.

Begin by extending your arms away from your body, then rock forwards from your hips before allowing your knees to bend. This allows the handle to move forwards without having to lift it over your knees.

Why does this matter?

A rushed or poorly sequenced recovery can leave you arriving at the catch out of position, making it harder to apply force effectively on the following drive.

During steady rowing, the recovery should generally take longer than the drive.

Common Indoor Rowing Technique Mistakes

Through my Technique Development sessions and work with British Rowing, I regularly encounter the same technical mistakes. Here are four of the most common, along with what to look for in your own rowing.

1. Opening the Body Too Early

One of the most common issues I see is rowers beginning to swing their body backwards too early in the drive. This can limit how effectively they use their leg drive and place greater demands on their back.

What to look for: From a side-on view, check whether your shoulders begin moving backwards relative to your hips during the initial leg drive.

2. Failing to Rock Forwards on the Recovery

Some rowers fail to rock forwards from the hips during the recovery, remaining in a backwards-leaning position as they return to the catch. This prevents them from establishing the forward body angle needed for the next drive, making it harder to use their legs efficiently.

What to look for: After extending your arms on the recovery, check whether your shoulders move forwards ahead of your hips before your knees begin to bend.

3. Overcompression at the Catch

It's tempting to think that getting as close to the fan as possible will produce a longer, more powerful stroke. However, sliding too far forwards at the catch can compromise your position and make the beginning of the drive less effective.

What to look for: Check your shins don't exceed vertical at the catch, and that your seat doesn't come too close to your heels.

Notice that the handle starts in almost exactly the same position in both images. The extra compression moves the seat further forwards without adding any meaningful length to the drive.

4. Bending the Knees Too Early on the Recovery

Some rowers begin bending their knees before extending their arms and rocking their body forwards. This can obstruct the path of the handle, forcing the hands to lift over the knees rather than allowing the chain to travel in a straight line.

Limited hamstring mobility can contribute to this, as rocking forwards from the hips with straight legs may feel uncomfortable.

What to look for: Watch whether your hands move forwards past your knees before your knees begin to rise.

Does Good Technique Look the Same for Everyone?

Not necessarily. Even elite rowers can have noticeable differences in their technique. Body proportions, mobility and strength all influence how someone moves, meaning that an effective stroke won't necessarily look identical from one person to another.

Olympic gold medallist Anna Watkins made a similar observation when discussing on-water rowing technique: "You see a fair amount of variation in what top crews do at the finish and on the recovery." However, she emphasised that these successful crews shared accurate catches and effective drive sequencing.

When assessing someone's technique, I sometimes have to determine whether an unusual movement is a genuine technical problem or simply an individual characteristic.

Previous injuries or restrictions in mobility can make certain positions difficult or uncomfortable to achieve. Some of these limitations may improve with appropriate drills or rehabilitation, while others may require a suitable adaptation that works for the individual.

It's worth remembering that an elite athlete can be successful despite a technical limitation, rather than because of it.

How Can You Assess and Improve Your Own Technique?

Understanding the fundamentals is useful, but recognising what's happening during your own rowing stroke can be more difficult. Here are a few things you can try:

1) Film Yourself from the Side

A short video can reveal things that are difficult to feel while rowing. Position your camera directly to the side of the machine, ideally capturing your entire body throughout the stroke. Start by filming around 15–20 strokes at a comfortable pace and relatively low stroke rate. When reviewing your footage, look for:

• Whether you maintain your forward body angle during the initial leg drive.

• Whether your body rocks forwards before your knees bend on the recovery.

• Whether your shins are vertical, or close to vertical, at the catch without excessive compression.

Playing the footage back in slow motion can make these details easier to identify.

2) Practise One Change at a Time

Once you've identified something to work on, resist the temptation to correct everything at once. Focus on one adjustment and give yourself time to practise it before moving on to the next.

3) Build Consistency Over Time

A technical change might feel straightforward at a low stroke rate, but become harder to maintain as the rate or intensity increases.

Changing ingrained habits takes time, and it's normal for old habits to creep back in when you're working harder. Be patient, keep practising and don't be disheartened if it takes time to feel natural.

Putting It All Together

Improving your rowing technique isn't just about making your stroke look better. Applying force more effectively and reducing wasted movement can help you generate more speed for the same effort, while potentially reducing unnecessary strain on your body.

Start by identifying the adjustment that could make the biggest difference to your stroke. Often, improving one part of the movement can have a positive effect on several others.

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