Rowing the racing shell takes strength, balance, rhythm and endurance.

Strength is needed as the rowing format of the shells is fixed seat rowing. This requires more upper body strength and less leg strength than in sliding seat rowing.

Balance in the shell is an absolute must. The shells sit low in the water and are easily upset with subtle weight changes or sudden movement.

Rhythm is needed in the technique of the rowing. If the six rowers do not stroke in complete unison, it will counteract the momentum that is developed during the stroke motion.

Endurance is required to row the course. Rowing the shells for nine or ten minutes takes a tremendous toll on just about every muscle group in the body. Cardiovascular strength and endurance is also needed to supply the body with oxygenated blood and energy for the race.

1. At the beginning of a stroke, rowers must bend forward using their knees and lower back. As they do, they must keep their arms straight, this will draw the oar backwards. Next, they will dip the oar in the water with face of the oar perpendicular to the surface of the water.

2. When the oar is in the water the rower will then be near the limit of their reach. The rower will then change direction and begin to pull back. As the oar comes back the arms will increasingly bend while the legs straighten from leaning backward and pushing against the footing plate.

3. As the oar nears the rowers chest, the legs are bearly fully extended. The rower must pull the oar out of the water at this point to complete a circular motion of the arms and the stroke. The rower must be ready and lean forward for another stroke.

A three-boat race forming up for the start of a race. Coxswains must hold a toggle until the starting gun is fired.