Erg Technique
Technique is the most important factor when using the rowing machine. If you get your technique right you'll be efficient, produce better scores/results and avoid potential injuries. Follow the steps below, or click here to jump to the end and see the clip of it all together.
Start by setting up the machine, put the screen to the highest possible position to keep your head up and air entering your lungs. Set the damper on the side of the machine, a drag factor of 120-140 would be about right, if you dont know how to do this, put the lever between 4 and 5. You should set your feet up at the right height to allow your body lean, if you lean too far forward raise your feet, if you cant lean over, lower your feet.
When finished on the machine RETURN THE HANDLE TO FAN, the other bit is for resting in the middle of your session, if left there will put strain on the chain and the machine will not work as well when you next come to it.
THE FINISH
Lean back slightly, legs flat, handle drawn to the body.
Forearms horizontal.
Arms extend, body rocks forward
The arms are relaxed and extended fully.
The body rocks forward from the hips.
The Slide
AFTER the arms have fully extended and the body rocked forward, slide forward maintaining arm and body position
THE DRIVE - Full Slide - The beginning
Shins vertical with body pressed up to the legs.
The arms are stright and relaxed.
The position should not feel uncomfortable.
The start of The Drive
The legs push down and the body begins to lever back.
The Drive continued
The legs continue to push as the body levers back.
The arms remain straight.
The body stops levering back
The arms draw the handle past the knees and then strongly to the body, returning to the Finish position.
Legs flat.
Forearms horizontal.