Rowing on an erg is one of the best full-body conditioning tools there is. Every stroke drives the legs, hips and back and pulls with the arms, so you build cardiovascular fitness while working nearly every major muscle. It is low-impact and scales from easy steady work to brutal intervals.
How to Perform
- Strap your feet in and grab the handle with both hands, arms straight, shins vertical, and lean slightly forward from the hips.
- Drive first with your legs, pushing the seat back, keeping your arms straight and back braced.
- As your legs finish, swing your torso back slightly and pull the handle to your lower ribs.
- Reverse the order to return: extend the arms, hinge the torso forward, then bend the knees to slide back up.
- Keep a smooth one-two rhythm: legs then arms on the drive, arms then legs on the recovery.
Tips
- The power is about 60 percent legs; do not row with just your arms.
- Keep the chain or handle moving in a straight horizontal line.
- For intervals, watch your split time or meters; for steady work, hold a conversational pace.
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