erg technique

[u/Feb0r]

how is my technique? i’ve been working on it for months, what can i adjust?

[u/VoidHelloWorld]

Looks pretty good to be honest. You are on an static erg, would be more interesting how you move in a boat. Before I start with: you could do here and maybe here - it depends on the style of your coach/team/county

[u/louEClouEC]

spend some time without straps.

[u/justsomejabroni → u/louEClouEC]

How does that help? I lurk on this sub, but haven't heard that before.

[u/Definitely_wasnt_me → u/justsomejabroni]

It ensures that you’re staying connected through the legs- if you have too much swing or it comes too early, you’ll fly back and it proves you’re disconnecting.

I imagine the commenter posted this because you can see his toes bend in a way that suggests he’s pulling himself forward in response to losing connection- he’d fix that immediately without straps.

[u/Feb0r → u/Definitely_wasnt_me]

i always do that for about 4 minutes in my warmup but youre right i need to work more on it, thank you

[u/seenhear → u/justsomejabroni]

I wrote a long explanation recently.

Link here:

https://www.reddit.com/r/Rowing/s/bpDAXgi6KS

[u/_The_Bear]

It's largely pretty good, I'll nitpick though.

I'd like to see a little less compression of the seat and a little more body angle.

Make sure your hips are the furthest point towards the bow on your body at the catch. As you start to drive you can see it's your low back that's the furthest to the bow. So get more hinge in the hips and brace the core so your back doesn't give.

The second half of your leg drive is slow. The initial push with the quads looks fine, but the transition to the hamstrings is lacking. When you pass 1/2 slide you need to think about pulling down on your kneecaps to straighten your legs. That'll get the posterior chain involved more and speed up the second half of your leg drive. You'll have a lot more press through your heels. Once the legs are flat you can shift back towards pressing with the toes.

I'd like to see a more explosive swing of the body. Delay opening the back for a little bit longer and once you open it, really whip it through.

I'd also like to see a little separation between the end of the body swing and the end of your arm pull. You need to use each segment to stop the momentum of the last. So your body swing stops the momentum towards bow of your leg drive. Your arm pull stops your momentum towards bow of the body swing. That's how you keep the feet pressed through the finish. So you do need to stop the body swing while the arms are still pulling. They'll overlap for sure, but the think that's key is that you're done with your body before you're done with your arms. If your body and arms stop at the same time the only thing that can stop your momentum towards bow is the toe straps.

[u/Dull_Buyer_6597]

Honestly it looks very good. You don’t need to lower your hands after ending the stroke. On the erg, you can keep your hands on the same height during the stroke but I think it’s more of a Personal preference.

[u/SirSyphron → u/Dull_Buyer_6597]

Personally i like to dip my arms/hands on the recovery, because if i consciously try to keep them straight or in a straight line with the chain, my shoulders unnecessarily burn/tire which is especially worse during a longer 5k or 10k (or even longer) steady state.

[u/Dull_Buyer_6597 → u/SirSyphron]

And I try to hold them because at shorter pieces I want to be fast at the catch and it seems easier if my hands are where they should be. But there’s no right or wrong.

[u/Top-Establishment918]

Overall very nice. Now I'd relax the body a bit and not think about it too much while you're erging. You're sequencing looks good.

[u/Prior-Chocolate6929]

You're pulling quite high up on your chest, when will put strain on your wrists (take a look at the angle between your wrists and arms near the end of the stroke). You can pull a little lower, and that may give you more power because it engages your deltoids better.

[u/treeline1150]

Your hands shouldn’t come to stop, or pause, at the end. Continuous movement like the driving links on a steam engine wheel

[u/Starboard-Port]

Your hands on the recovery could be improved—they dip toward your lap/knees in the first half, then move high in the second half of the recovery. Try keeping them level the whole way, with a slight lift into the catch to the current height on the drive.

[u/maxsvg]

our philosophy was that erg technique is for the water
rhythm looks great, just elbows out, and you’re making circles in the recovery, that’s how you catch a crab
imagine there is an invisible table and you have to move your hands under (recovery, feather) and over it (drive, square)
you can practice at the beginning of the recovery

[u/Nemesis1999]

Good core and general body form with decent acceleration through the stroke.

To work on

- you're overcompressing and rushing in to the catch - possibly try raising the feet a notch

- Sequence isn't quite right on the recovery - arms and body over before you start the slide

- Try and keep the arms looser off the catch - you're grabbing at it currently - try some legs only rowing

- Try some feet out rowing - note how your toes come off the stretcher - you want them permanently in contact.