The Pick Drill is an excellent way to learn proper rowing technique. As your technique improves and feel more comfortable with the movement, proceed to increasing your power output.

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1. Sit with a nice, tall posture and slightly lean back (from the side view, your back should be at 11 o'clock). You will maintain a tall posture and tight core throughout the entire movement.

2. Arms Only: While keeping the shoulders relaxed and the torso stiff, start rowing with only the arms moving.

3. Arms and Body Only: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock). First, lean back, then pull the hands in.

4. Half Slide: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock), and finally bend the knees by pulling yourself in through the heels until you form a 90 degree angle with the knees (from the side view).

5. Full Slide: Extend the arms to full extension, first, then hinge at the hips to lean forward (your torso will go from 11 o'clock to 1 o'clock), and finally bend the knees by pulling yourself in through the heels until the shins are vertical (from the side view). DO NOT allow the shins to go past vertical.