Whether you’re new to rowing or a seasoned athlete, understanding and applying proper ergometer (erg) technique is essential for maximizing your workout and avoiding injury. Rowing engages nearly every major muscle group, making it a powerhouse for cardiovascular and strength training. However, achieving these benefits depends on your form. That’s why this month at Fastwitch Fitness Maine, we’re here with a step-by-step guide to mastering proper erg technique.
Why Proper Technique Matters
- Efficiency: Proper form ensures you’re getting the most out of each stroke, helping you row farther and faster with less fatigue.
- Injury Prevention: Poor posture and incorrect movement can lead to back, shoulder, or wrist strain.
- Full-Body Engagement: Good technique activates the right muscle groups in sequence, maximizing your workout’s effectiveness.
Breaking Down the Stroke
The rowing stroke has four key phases: the catch, drive, finish, and recovery. Here’s how to execute each one:
The Catch
The starting position, where you set up for a long stroke.
- Posture: Sit tall with your back neutral, not hunched or overextended.
- Arms: Fully extended in front of you, holding the handle with a relaxed grip.
- Legs: Compressed with knees bent and shins vertical.
- Core: Energized to stabilize your body.
Common Mistakes to Avoid: Overreaching or collapsing your shoulders. Try to keep your body compact but strong.
The Drive
This is where the power happens.
- Sequence: Push with your legs first, then engage your core, and finally pull with your arms.
- Focus: Think of your legs as the main power source– they should do most of the work, not your arms.
- Posture: Maintain a straight back and engaged core and avoid jerking the handle with your arms. Think controlled movements.
Tip: Try to visualize pushing the machine away with your feet rather than pulling the handle.
The Finish
The end of the stroke, where you feel the payoff.
- Position: Legs straight, back leaning slightly back (about 15 degrees), and handle pulled to your chest just below your ribs.
- Shoulders: Relaxed away from your ears.
- Grip: Loose to avoid any unnecessary tension.
Common Mistake to Avoid: Leaning back excessively or pulling the handle too high.
The Recovery
Reset for the next stroke.
- Sequence: Extend your arms first, then hinge forward at the hips, and finally bend your knees.
- Focus: Make this phase smooth and controlled– avoid rushing up to the catch.
- Preparation: As you slide forward, get ready to repeat the movement seamlessly.
Tip: The recovery should take twice as long as the drive to maintain a steady rhythm.
Tips for Success
- Warm Up: Always start with a 5-10 minute warm-up to prepare your muscles and joints.
- Set the Damper: Beginners should aim for a damper setting between 3-5 to avoid overexertion.
- Watch Your Pace: Use the screen to monitor your strokes per minute (SPM). A steady 22-28 SPM is ideal for most workouts.
- Practice: Focus on form over speed until proper technique becomes second nature.
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