Pick Drill

The Pick Drill is an excellent way to learn proper rowing technique. As your technique improves and feel more comfortable with the movement, proceed to increasing your power output.

1. Sit with a nice, tall posture and slightly lean back (from the side view, your back should be at 11 o'clock). You will maintain a tall posture and tight core throughout the entire movement.

2. Arms Only: While keeping the shoulders relaxed and the torso stiff, start rowing with only the arms moving.

3. Arms and Body Only: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock). First, lean back, then pull the hands in.

4. Half Slide: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock), and finally bend the knees by pulling yourself in through the heels until you form a 90 degree angle with the knees (from the side view).

5. Full Slide: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock), and finally bend the knees by pulling yourself in through the heels until the shins are vertical (from the side view). DO NOT allow the shins to go past vertical.