Editing Indoor rower (section)

== Technique ==
Rowing on an ergometer requires four basic phases to complete one stroke; the catch, the drive, the finish and the recovery. The catch is the initial part of the stroke. The drive is where the power from the rower is generated while the finish is the final part of the stroke. Then, the recovery is the initial phase to begin taking a new stroke. The phases repeat until a time duration or a distance is completed. At each stage of the stroke, the back should remain in a neutral, flat position, pivoting at the hips to avoid injury.<ref name=":2">{{Cite web|title=Indoor Rowing Technique|url=https://www.britishrowing.org/knowledge/rower-development/british-rowing-technique/indoor-rowing-technique/|access-date=2021-04-08|website=British Rowing|language=en-GB}}</ref>

===Catch===
Knees are bent with the shins in a vertical position. The back should be roughly parallel to the thigh without hyperflexion (leaning forward too far). The arms and shoulders should be extended forward and relaxed. The arms should also be level.<ref>{{Cite web|last=Caroe|first=Rebecca|date=2018|title=The Catch in Rowing Technique|url=https://www.rowperfect.co.uk/the-catch-in-rowing-technique/#:~:text=The%20catch%20position%20for%20the%20body&text=At%20the%20catch%20the%20rower's,is%20balanced%20on%20his%20feet}}</ref>

===Drive===
The drive is initiated by a push and extension of the legs; the body remains in the catch posture at this point of the drive. As the legs continue to full extension, the hip angle opens and the rower engages the [[core (anatomy)|core]] to begin the motion of the body levering backward, adding to the work of the legs. When the legs are fully extended, the rower begins to pull the handle toward the chest with their arms, completing the stroke with the handle halfway up the body and the forearms parallel to the ground.<ref name=":2" /><ref>{{Cite web|url=https://www.concept2.co.nz/Blog/x_post/Understanding-rowing-technique-catch-drive-and-finish-00054.html|title = Understanding Rowing Technique: Catch, Drive and Finish}}</ref>

===Finish (or release)===
The legs are at full extension and flat. The shoulders are slightly behind the pelvis, and the arms are in full contraction with the elbows bent and hands against the chest below the nipples. The back of the rower is still maintained in an upright posture and wrists should be flat.<ref name=":2" />

===Recovery===
The recovery is a slow slide back to the initial part of the stroke, it gives the rower time to recover from the previous stroke. During the recovery, the actions are in reverse order of the drive. The recovery is initiated by the extensions of the arms until fully extended in front of the body. The torso is then engaged by pivoting at the hips to move the torso in front of the hips. Weight transfers from the back of the seat to the front of the seat at this time. When the hands come over the knees, the legs are bent at the knees, moving the slide towards the front of the machine. As the back becomes more parallel to the thighs, the recovery is completed when the shins are perpendicular to the ground. At this point the recovery transitions to the catch for the next stroke.<ref name=":2" /><ref>{{Cite web |last=Norris |first=Taylor |date=2022-02-01 |title=How To Use A Rowing Machine - Beginners Guide |url=https://www.litmethod.com/blog/how-to-use-a-rowing-machine/ |access-date=2022-09-15 |website=LIT Method}}</ref>