Master the basic stroke before trying these modifications. Begin in the catch, or starting position: Hold the handle at arms-length in front of you, keeping your knees bent, shins vertical, core tight, and chest leaning slightly forward. Begin the drive movement by pressing your heels into the pads, then leaning back as your legs finish straightening. Complete the stroke by pulling the handle to your chest. For the return, reverse the movements. First straighten your arms, then lean forward, and bend your knees.
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