Stand in a L version of the T-stance or Cat Stance: one foot in front pointed forward, the other (back) at right angels and bent, with 60-80 % of the weight on the back.

Your hands should be by your side, with the fingers bent back at the wrist, In a hook hands (mantis or crane) position.

Push with the back leg and shifting your weight forward. This push should start at our root, below the ground and be Guided by your ankles, to knees, to waist, where it is transferred, in a swinging motion, to ones arm/hands.

Now drop back toward the rear leg, shifting your weight back, as one would slosh water around in a jug; the water being your Chi, the jug being your body. Some call this a shift or weight, but I think it is a better image to think of one leg becoming full (of Chi/weight), and the other being empty.

1. Do the rowing exercise on a small boat or raft, you will see where your center, and momentum is.
2. Do the rowing exercise with each hand loosely holding gallon jugs of water, 2/3 full. Watch your momentum and flow. When you get better, try and have the sway, carry your next row/step.
3. Try doing the rowing exercise on ice, this will show the angle of your push, and your rooting, if ice is not available, oil, on a waxed floor, would substitute.
4. For the cross country skiers among you, use the rowing in your push off of the ski poles, for added power, and balance.
5. An old Shaolin exercise for this, is to walk up hill and/or on a narrow plank, carrying a 5 gallon bucket of water in each hand. Swaggering, and acting as if you were drunk (drunken style kung fu), while carrying the water, will show you where your Ki/Chi is.