|The Drive is the product of force, acceleration, and distance. Assuming you’ve checked the boxes in the Catch, it is time to uncoil this tension and create some power. Darkhorse Rowing has coined the phrase “Push, don’t pull”. Some may assume that since the stroke appears to be a pulling motion that your arms and back are responsible for generating power. This is incorrect. Imagine pushing the machine away from you. This is where steps 1-3 in the Catch checklist are important. If your heels lift and your hips slide under your shoulders then you are no longer connected and able to engage your hamstrings. This will lead to poor sequencing and a weak acceleration phase.
If you refer back to the Catch, remove the rowing machine from the picture and this position should resemble the bottom of a squat. The first portion of the Drive is to press hard through your mid foot. Once your knees extend while maintaining length through your arms, you enter a position that resembles a hip hinge (think Kettlebell swing). Notice how the arms haven’t done any work yet. The power comes from leg drive, hip swing, and lastly, a bending and pulling of the arms (once your hands reach your knees). Nail your catch position, push the machine away from you, and don’t use your arms until the end of the stroke.