On-Water Row

The on-water row is rowing a boat across open water with an oar. Each stroke trains your legs, hips, back, and core while also demanding rhythm, timing, and awareness of the boat's movement.

Set up by sitting on the seat with your feet strapped in securely. Grip the oar handle with both hands, arms extended in front of you. Lean your torso slightly forward from the hips, keep your back long, and bend your knees so your shins are roughly vertical. This forward position is called the catch.

From the catch, press hard through your feet to straighten your legs. Keep your arms straight at first. Once your legs are nearly extended, swing your torso back to about vertical, then finish the stroke by pulling the oar handle to your lower chest. To return, extend your arms forward first, hinge your torso forward over your hips, then bend your knees and slide forward for the next stroke. Place the blade cleanly in the water at the catch and match the crew's rhythm and timing throughout the piece.

Breathe out as you drive the legs and pull, and breathe in as you recover forward. Brace your core lightly to keep your trunk steady, especially in sweep rowing where one side of the body works harder than the other. To make it easier, shorten the stroke length and slow the rate. To make it harder, take longer, stronger strokes while feeling the run of the boat between strokes. Keep your grip relaxed during the feathering motion to avoid irritating the wrist and forearm.

Fault: Yanking with the arms before the legs have pushed. Fix: Keep your arms straight until your legs are almost fully extended and your torso has swung back; the arms should be the last part of the drive.

Fault: Rushing forward on the recovery and losing the glide of the boat. Fix: Move your hands away first, then let your body follow forward, then bend your knees; take a moment to feel the run of the boat between strokes.

Fault: Sloppy blade placement at the catch. Fix: Square the blade and enter the water cleanly with a horizontal motion before you start the leg drive; avoid digging the oar too deep or slapping the surface.

Fault: Gripping the oar too tightly or fighting the feathering motion. Fix: Hold the handle firmly but relaxed, and let it rotate smoothly in your fingers; this reduces strain on the wrist and forearm.