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  • At the start of the stroke, arms are straight, head is neutral and shoulders are level and not hunched.

  • Upper body should be leaning forward from the hips with the shoulders in front of your hips.

  • Armpits should come into your knees, which should be in between your arms.

  • Heels can lift if needed.

  • Begin the stroke by pressing or pushing down your legs, keeping your body relaxed and upright.

  • As you move past the vertical, lean back slightly with your body (11 o’clock position) and keep your hands in a straight line.

  • Pull the handle back at about belly button height, and keep your shoulders and wrists relaxed.

  • Elbows should be past your body and the finish of the stroke.

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  • Extend your arms until they straighten, and lean forward from the hips towards the flywheel.

  • Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward.

  • Return back to the start position with shoulders relaxed and arms straight out.

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