Subject: RE: Using an erg properly. Good for you for asking, I always see people using the erg incorrectly at the gym and it drive me insane. It's hard to put all of the stroke's little parts into a brief synopsis, so here are some main things to remember: The rowing stroke is really 70-80% the leg drive and the rest or the power comes from the hang/follow-through of the back and finally the arms. When you take a stroke you want to start at the "top of the slide" close to the fly wheel with your legs bent, arms straight and back straight yet angled slightly forward like you are leaning over. Push off first with your legs to begin the stroke, you want to have your legs almost totally flat before you open your back and pull your arms in to complete the stroke. The key is to have a smooth transition of power from the legs to the back to the arms, and feel a bit like you are hanging on the bar with your arms straight before you pull in your arms to finish off the stroke. To "recover" which means getting back in position to take another stroke you want to lead with your arms straightening again, followed by your back leaning a bit towards the fly wheel and finally bending your knees and slowly moving up the slide on the seat to the "catch" where you are coiled up at the top of the slide. If you are learning to use the erg try to isolate the different movements to get the hang for how they work together and focus on a slow recovery (the time it takes to go from finishing the stroke to being coiled up back at the catch again. I wouldn't try to go any faster than 24 strokes per minute when you are learning the stroke. I'm sure some other ex-rowers will chime in with good tips and/or correct some of my description. |