The erg is where rowing is built. Start every session with a controlled ten-stroke warm-up.
Equipment needed: A Concept2 (or comparable) erg, set to damper 4.
Setup: Rower seated, feet strapped, hands on the handle.
How to run it:
- Strokes 1-3: Arms-only. Hands move; body stays.
- Strokes 4-6: Arms and back. Hinge from the hips after the hands clear the knees.
- Strokes 7-10: Full stroke. Legs drive first, then back, then arms.
- Hold a 24-stroke-per-minute rate. Don’t sprint.
What to look for: Smooth sequencing on the drive — legs, then back, then arms. On the recovery, reverse it: arms out, body forward, knees up.
Variation: Do the same drill in reverse — start with full strokes, regress to arms-only — as a cool-down.
Gear for this drill (affiliate)
Resistance band set → — land-based strength and conditioning supplement.
Full crew gear guide → — all picks by age, sport, and level.
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