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Operation Instructions
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Start Rowing
There are six phases to completing a rowing stroke
1. Sit with straight legs and back, leaning forward slightly at the hips with arms out straight and
hands level with the lower ribs. Swing back.
2. Legs and back straight, leaning slightly forward from the hips, arms out in front. Lean and slide
forward.
Note: Hands should now be around your knees, keeping legs straight.
3. Legs come forward, aiming to get the shins vertical. Back is still straight, and posture leaning
slightly forward with arms still out front. Now drive hard, this is the CATCH.
4. Knees partially straightened so seat is now at mid-point of travel, back and arms still straight.
Maintain the stroke.
5. Knees are nearly straight, back is still straight but now leaning slightly back from the hips. Arms
straight. Now squeeze through.
6. Legs now fully extended. Back straight and leaning slightly back, now pull with the arms so they
are close to the chest, forearms horizontal and elbows close in to the rib cage. This is the FINISH.
For more information on correct rowing technique and workout tips visit our website
www.fluid-eu.com
CAUTION: Always consult a doctor before beginning an exercise program. Stop immediately if
you feel faint or dizzy.
CAUTION: Do not row to one side.
Adjust Footplates
The Footplate Slider accommodates most foot sizes, and
is designed to keep your feet securely in place as you row.
The feet should be positioned so that the foot strap covers
the section of the foot naturally bend as row. (e.g. The
board of the foot)
TO ADJUST:
Lift the top of the Footplate from the mounting pegs and
slide vertically between 1-6 to suit your foot length. Secure
by hooking the Footplate back onto the mounting pegs and
pushing down firmly to lock it into position. Place feet on
the foot plates and tighten the Footstraps to ensure your
feet sit firmly against the heel captures.
Note: The heel capture should bend to allow your foot to
pivot naturally as you row.
WARNING: Never operate this Rower without feet properly secured in Footstraps, or without the
sliding portion of the Footplate Slider locked into position!
Mounting Pegs
Footstrap
Footplate Slider
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