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Rower

From lying on the back with arms overhead, sit up into a tuck with the arms reaching forward.

Preparation Drill, exercise 4 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Rower: official ATP 7-22.02 photo sequence (figure 3-5, PD4 Rower) showing the positions of the exercise in order.
Figure 3-5. PD4 Rower · ATP 7-22.02, p. 3-4 (opens the official PDF)
Rower: official ATP 7-22.02 photo sequence (figure 3-6, PD4 Proper technique to execute the Rower) showing the positions of the exercise in order.
Figure 3-6. PD4 Proper technique to execute the Rower · ATP 7-22.02, p. 3-4 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Preparation Drill, exercise 4 of 10

Slow cadence (50 counts per minute)Perform 5–10 repetitions.

Starting position

Supine, arms overhead at shoulder width with palms in, feet together and pointing up, head held 1–2 inches off the ground.

Supine: Lying on the back with legs together and the body aligned, reached from the Straddle Stance through Half-Kneeling and Sitting without using the hands. ATP 7-22.02, para. 2-8 – 2-10, p. 2-3 – 2-4 (opens the official PDF)

Counts

  1. 1Count 1. Sit up, bending at the hips and knees and swinging the arms forward to parallel with the ground. Finish with feet flat and knees between the arms.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 3-6 – 3-7, p. 3-4, Figures 3-5 and 3-6 (opens the official PDF)

What it develops

Improves abdominal strength and total-body coordination and prepares the Soldier to move from lying to sitting.

Focus: Abdominals, Total-body coordination

Form

Drawn from the cited instructions.

Cues

  • Hold the head 1–2 inches off the ground in the starting position.
  • Finish count 1 with feet flat and knees between the arms.