It is the middle of winter here in the northeast and a
stretch of single digit/below zero temps and snow/ice have driven all of us
indoors for activity. So, when the
treadmill and elliptical become boring and you feel the need for a different
workout try the erg. For those asking
what an erg is, it is a indoor rowing machine.
This will provide one of the most beneficial total body cardio
workouts. Technique seems to be a problem most new
erg-ers, so here is a straightforward guide.
There are four parts to each stroke: Recovery, Catch, Drive
and Finish.
Recovery: this part of the stroke you are not applying any
pressure to the handle, you are “recovering”. From the finish position (legs strait,
handle touching chest and body slightly beyond ninety degrees (upright)), your
first move is moving your arms away from your body. Once your arms are strait,
the next move is to bring your body over, keeping your back flat and hinging at
the hips. You can begin to bend the legs
once the body is over, moving to the catch.
Catch: this is the moment in the stroke between the recovery
and drive. As you slowly bend your knees
at the end of the recovery, do not over extend or round your back and
shoulders. The catch ends when your
shins are perpendicular to the floor.
This is when you are ready to drive.
Drive: this is the most physically demanding portion of the
stroke, its where the boats movement is generated. The large muscles of the legs and back get to
show their strength. You should drive
your legs, then back, then arms. The
drive will later become an explosive movement requiring maximum effort, it is much
slower during the learning process; correct sequencing is more important. The drive starts in the legs, until they are
almost straitened with the arms extended and the body over. With the legs straitened begin swinging the
body back until just beyond perpendicular to floor, then bend arms and pull
handle to body.
Finish: You could think of everything from the body swinging
back as the finish portion, then pulling the handle to the body just below the
pectorals. Then begin the next stroke by
using your elbows to lower the handle and start the recovery of the next
stroke.
In the early going keep it simple, legs, body and arms. Don’t be jerky, stay smooth during the
stroke. Until you become proficient, the
drive is the most important part of the stroke.
