1. Positioning BRace on the ergometer.

The aim of BRace is to provide a block under the calves so that when you sit at the ‘finish’ position your knees are slightly bent.

If your knees are not bent enough to allow easier ‘sitting-up’ with good posture at the finish then adjust the position of the BRace slightly closer to your
 feet. If your knees are very bent when resting on the BRace while sitting in the ‘finish’ position then adjust the BRace slightly further away from your feet.

You will know when the position is right as the BRace will provide a firm but comfortable ‘block’, stopping your legs fully straightening and making it easier to sit-up at the finish and to maintain this sitting-up while performing body-rock and the recovery.

2. Hold good posture during rowing!

This is easier said than done without BRace.
Did you know there are two categories of Core Stability muscles? One category are the Core Muscles that put the skeleton and joints INTO the optimal position before movement. The other category are the Core Muscles that activate to hold the muscles in the optimal position while moving.

You can think of it like this:
Sit at the finish with your lower legs comfortably supported on your BRace (while maintaining a slight bend in the knees) – roll your hips forward (as seen on the illustrations).  This is using your Core Muscles to achieve optimal posture.  Out of interest, when done well, this is the ‘Core’ iliacus muscle activating and moving your pelvis into good position and you may feel the tension in the front of your hips.  This is ideal.
Then gently draw your lower tummy in, towards your spine, away from the waist band of your shorts; when done well, this is your Core transverses/obliques that support your back – now maintain this gentle hold while tummy breathing – and continue rowing without letting go.