Rowing Erg
Drive with the legs, then pull the handle to the chest; return with control.
How to do it
Setup
Feet strapped, shins vertical at the catch, grip light, back long.
Steps
- Drive with the LEGS first.
- Swing the back, then pull the handle to the lower ribs.
- Return arms-body-legs, sliding forward with control.
Common mistakes
Pulling with the arms first: the order is legs, body, arms; reversed it wastes the stroke. Shooting the seat: legs and handle move TOGETHER. Death-gripping the handle: hooked fingers, loose wrists.
Breathing
Exhale on the drive, inhale on the slide.
