The catch is where the stroke starts and where bad habits hide. This drill forces a clean position.

Equipment needed: Erg or boat, a partner or coach.

Setup: Rower at the catch — knees up, body forward, arms straight.

How to run it:

  1. Pause at the catch for two beats: “one, two.”
  2. Drive through cleanly. Legs first, then back, then arms.
  3. At the finish, pause again for two beats.
  4. Recovery back to the catch. Pause two beats. Repeat.
  5. Ten strokes.

What to look for: Shins vertical or just past vertical at the catch. Body angled forward from the hips, not slumped. Arms straight, no early arm bend.

Variation: Have the rower close their eyes during the catch pause. Forces body awareness of the position.