Rowing is a functional exercise that is easy to learn. Proper technique can help you get the most out of your workout. At the catch, the body is in a powerful but relaxed position. Sit up tall with shoulders in front of the hips. Shins are vertical. Head, neck and shoulders are relaxed. Arms are long and grip is loose. The drive starts with a push of the legs, not a pull of the arms. To initiate the movement with your legs, drive the heels into the foot stretcher and push the machine away. Swing the body by opening from the hips. The seat and the handle should move simultaneously until the legs are fully extended. You pull with your arms only after your hands clear your knees. At the finish of each stroke, the core is engaged. The handle is pulled in below your rib cage. Wrists are flat. The arms move first, then the body swings forward, then the legs. The body stays still once the hips hinge. When you return to the catch, you need to change direction quickly to accelerate the flywheel again. Blending together all the movements creates a smooth, powerful, continuous stroke. The sequence continues with legs, back, arms, then arms, back, legs. Remember to push hard with the legs on the drive and relax on each recovery.