Personal trainer and Concept2 rowing coach, Steve Tague of Rowed to Fitness in Bend Oregon, shows how to perform the rowing stroke correctly. In this YouTube video, Steve goes over the 4 parts of the stroke, the catch, the drive, the release, and the recovery. Watch the video and learn to perform a more efficient and effective stroke on the Concept2 Row Erg.

Most people think rowing is all about pulling. It’s not. Well, not primarily anyway. More than half of the rowing stroke’s power actually comes from your legs. You generate that drive by pushing through your feet—pressing hard against the foot stretchers—just like you would when performing a deadlift or power clean. The drive then continues as your torso hinges open, transferring force smoothly through your core and into your upper body. Only about 10% of the total power comes from the final arm pull. That’s why I like to say that rowing is more of a pushing action than a pulling one.

When performed correctly, the rowing stroke is a powerful, coordinated movement that combines strength, rhythm, and timing. Think of it as a chain reaction: legs, body, arms on the drive; then arms, body, legs on the recovery. The more you can perfect that sequence, the more efficient and explosive your rowing will become. Proper technique not only improves your speed and endurance—it also drastically reduces the risk of back and shoulder injuries.

If you focus on driving with your legs and maintaining good posture through your core, you’ll row stronger, longer, and with far less fatigue. Master the sequence, and every stroke will feel smoother, more efficient, and far more rewarding.

Steve is a 3x World Indoor Rowing Champion and 500m World Record holder.  He is also a 3x silver medalist in the 2000m, and US Rowing National Champion in both the 500m and 2000m.