[This is a guest blog by Erin Ritterbusch who is currently an intern at Athletic Lab. Erin is a recent graduate of Auburn University where she received her Master's degree in Exercise Science with a concentration in biomechanics.] The first thing I learned when I joined the club rowing team at my undergrad was that technique is the most important aspect of becoming a powerful and efficient rower. Not only does it allow you to produce more power, but also helps prevent injuries that can occur with improper technique on the rowing machine. The sequence of a stroke is the basis of good technique, which helps rowers translate to the water. The biggest misconception with rowing is that power comes from your arms, but in actuality, the majority of power comes from your legs. The beginning of the stroke is called "the catch". The catch is then is followed by "the drive" phase, "the finish" or "release". The last phase of the stroke is "the recovery" phase. These four phases are sequential in nature rather than simultaneous because they should be treated as one fluid motion. *It should also be noted that the drive and recovery phases are normally seen as a 1:2 ratio; meaning that the time spent to "recover" on the way up the slide takes twice as long as driving the legs back during the power producing phase of the stroke. Creating this rhythm allows for the continuous flow of the stroke and gives you true recovery time. Additionally, on the water, it will reduce any forward jolting of the boat, which can set back the number of meters gained during the drive. 1: The Catch 2: The Drive [...]