Wednesday, December 5, 2018

Rowing - Erg Basics

Rowing is a fun and effective way to train your aerobic system. Rowing is a natural motion and can be used indoors with a rowing machine.

Below are two videos focusing on the set up position and a drill to hone in your rowing technique.

Set Up:

Set up is crucial when beginning to use the concept 2 rower as it sets the foundation for your pulling motion. A simple checklist to think of when setting up are:
  • Feet placement: Make sure your feet are at the correct level of foot placement and the strap is tight across your foot.
  • Damper Setting: The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. A higher damper settings allow more air into the flywheel housing creating more work it takes to spin the flywheel against the air. A lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel. Think of a gear setting on a bicycle. It is recommended to train at a lower damper setting until you master your technique.
  • Posture: Upright posture with shoulder and back musculature engaged

Legs, Hips and Arms Drill

Common mistakes in the rower include rowing with just your arms, rounding your back, setting the damper too high and having a poor sequence of body movements when rowing. The following drill is used to improve the sequence of your rowing.

Dan Griffin SPT, CSCS, CFL2

Dan is currently a clinical student at Soul Physical Therapy. He is a strength coach and CrossFit Level 2 instructor. He will be opening up his own physical therapy practice called Resilience PT and Wellness in Agawam.

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