ERG TECHNIQUE
Erg = Ergometer = Rowing Machine!
Although we'd all love to be out on the water every day if we could... getting your technique honed on the rowing machine before getting in a boat is of top priority and saves a lot of time for both rowers and coaches alike.
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Doing as much 'erging' as you have time for will reinforce good boat technique and keep you in great shape!
Hover over and click through the images below to see the various phases of the rowing stroke
Try repeating to yourself as you are rowing/erging, "LEGS, BODY, ARMS - ARMS, BODY, LEGS"
THE DRIVE
Here the body is in a strong position. Back straight but hinged forward at the hips. Shins are slightly less than vertical, arms straight.
Here we have driven with the legs, but notice the body angle is the same. Arms straight. Only legs have been engaged.
The arms finish off the stroke bringing the handle into the stomach.
Here the body is in a strong position. Back straight but hinged forward at the hips. Shins are slightly less than vertical, arms straight.
THE RECOVERY
Legs and Back straight
The recovery begins with moving the arms away followed by the hips
Legs bend until shins reach almost vertical.
Legs and Back straight