WaterRower Weekly Training Tip 43 - Focus Points of the Rock Over

[WaterCoach]

The Rock Over phase occurs after the Release position before you move
into the Recovery phase. The rock over is an essential part of the
rowing action many people forget to rock over first before they
recover up the slide. Here are some of the key points to focus on
during the Rock Over phase:

· Ensure your arms lead away from the body first before the body rocks
over and the knees break
· Ensure you rock over from the pelvis - feel your body weight
transfer from the back of the seat (in the Release Position) to the
front of the seat
· Feel the weight on the balls of your feet on the footboard as you
rock over
· Keep good posture at all times
· Shoulders are relaxed
· Ensure your arms are straight and wrists flat

Please refer to this page http://www.watercoach.com/home/technique_module/focus_points_rockedover.htm
for additional information.