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Rowing

Rowing

Min number of participants 1
Age 10+ yrs.
Safety support by adult Recommended
Min duration 30 min.
Cost Low
Environment Indoor / Outdoor

Pull in perfect synchrony with your crew or alone in a sculling boat, propelling the hull through water with a long, efficient stroke — rowing is a supreme full-body cardiovascular sport combining power, technique, and teamwork on the water.

The Essentials

Sit facing backward relative to the direction of travel, with your feet strapped into footplates and the oar handle held with both hands. Start each stroke with knees bent and shins vertical ("the catch"), then drive with your legs first, followed by leaning your back and finally pulling with your arms as the blade moves through the water. At the end of the stroke, push the handle down to lift the blade clear of the water, then reverse the sequence smoothly — extend arms, lean forward, and slide your seat back toward the catch position ("the recovery"). Keep the recovery slower and more controlled than the powerful drive phase, and coordinate timing closely with other rowers if you're in a crew boat, since even one out-of-sync stroke throws off the whole boat's balance and speed.

What You Need

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