The Scottish Coastal Rowing Association has produced a series of excellent short videos which explain the technique involved:-
The Catch
The body is hinged forward at the hips, back is straight, head is lifted looking towards the Cox, arms are straight and outstretched, legs are bent, shoulders are relaxed. The blade is dropped smoothly and swiftly into the water until it is just submerged by allowing the hands to lift, the feet/ toes are placed firmly against the foot rest in preparation for applying pressure.
The Drive
Pressure is applied through the feet and legs and transferred to the blade in the water, the legs straighten as the body (with back still straight) pivots towards the bow of the boat strongly utilising the back to add pressure to the blade. After the body passes through vertical, the arms bend bringing the oar handle in towards the chest. Breathe out during the drive.
The Finish
With the body still just past vertical, the hands are pressed down to lift the blade out of the water cleanly and quickly. The hands move away from the body until the arms straighten out towards the stern.
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