Correct erg technique

Technique

When erging, good technique is paramount. We want to engrain good habits when erging to transfer into the boat. If possible, erg in front of a mirror. The phases should be nice and smooth/fluid and not jerky. Keep an eye on your technique and critique it throughout the session.

The ratio of the drive phase to the recovery phase is 1:2 or 1:3.

Images in this section are taken from Indoor Rowing Training Guide written by Concept2. https://www.leicester-rowing.co.uk/media/documents/rofo/Indoor_Rowing_Training_Guide.pdf

The video in this link is British Rowing Indoor Championships Technique - 1 min 26 sec of useful information about erging technique https://www.youtube.com/watch?app=desktop&v=uM06MQqEN0E

For tips on how to correct poor erg technique, refer to the Technical faults and solutions page

The Catch

1. Straight back, sit tall

2. Body forward at 1 o’clock

3. Legs compressed

4. Shins vertical

5. Minimal heel lift

6. Looking up

7. Arms extended

The Drive

Legs, body, arms

1. Drive with the legs

2. Straight back

3. When legs are straight, hinge the hips open so your back is at 11 o’clock

4. Looking up

5. Arms extended – horizontal draw

The Finish

1. Legs straight

2. Straight back, swung back to 11 o’clock

3. Shoulder blades squeezed

4. Finish the stroke with the arms

5. Handle bar to the chest

6. Small tap down

The Recovery

Arms, body, legs