FORM GUIDE

Sit tall in the seat and push through your legs while keeping your torso upright. Don’t be tempted to lean back at the beginning of the stroke – at least 40% of rowing is about the legs, so using them to push off will improve efficiency.

As your legs straighten and the bar crosses your knees, transfer the momentum generated by your legs through your arms, drawing the bar back to touch your stomach.

When you come to the end of the stroke, straighten your arms, then lean slightly forwards, bending your knees to slide back towards the monitor. Think: arms, body, slide.

Focus on posture as you slide back into the starting position, making sure you’re still sitting up with a straight back. Don’t pause, the bar should be moving constantly.