MOVEMENT GUIDE / ROWING ERGOMETER
Rowing erg technique
Drive legs, then open hips and pull; return arms, hips, then knees.
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Illustrative training-context photo. Follow the written movement instructions and seek individual guidance for injury rehabilitation.
Target muscles
Aerobic capacity, legs, back and trunk
Setup
Adjust straps and foot position; warm up at an easy stroke rate.
How to do it
Drive legs, then open hips and pull; return arms, hips, then knees. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Develop repeatable movement for hybrid fitness racing. Start with technique before race-distance volume.
Common mistake
Pulling arms first or sliding forward before the handle clears knees.
Try an easier or different option
Easy cycling supports aerobic fitness but does not replace rowing skill.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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