Technique Drills

Pause drills

Row normally but pause for 2 seconds at specific points: arms away, body over, half slide. This isolates each phase and forces clean sequencing.

Legs only

Strap in, arms extended and locked, row using only the legs. Builds connection between feet and handle.

Arms and back only

Legs flat, use only the arms and back swing. Teaches the finish.

Pick drill

Start with arms only (10 strokes), add back (10 strokes), add legs (10 strokes), then full stroke. The classic warm-up drill.