The Catch / Start Position
With seat forward begin holding the handle in both hands and your arms straight out in front. Your shins should be vertical and you should have a slight lean forward from the hips
The Drive Phase
Keeping your arms straight and your core engaged so that your upper body is stable, push through your legs into the foot pads, driving the seat backwards.
The Finish Position
Once your legs are fully extended, pull the handle into your upper abdominal area as you lean back slightly. This is now the finish position.
The Recovery Phase
Without rushing straighten your arms and lean forward from the hips, moving the handle towards the flywheel. Slide your seat forward until your shins are vertical.