ROWING (ERG)

Rowing machine conditioning. Full body cardiovascular and strength endurance movement.

MOVEMENT GUIDE

HOW TO PERFORM

1. 1

   Set the damper to an appropriate level.

2. 2

   Sit on the seat with feet strapped in.

3. 3

   Start with the legs — drive through the heels.

4. 4

   As the legs straighten, lean back slightly and pull the handle to the lower chest.

5. 5

   Return in reverse order — arms, body, legs.

6. 6

   Maintain a consistent stroke rate.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Pulling with the arms before the legs are extended.

• Hunching the back — maintain a neutral spine.

• Inconsistent stroke rate.

SCALING / SUBSTITUTIONS

• Reduce the distance or time.

• Reduce the damper setting.

• Ski erg or bike as an alternative conditioning tool.

300WOD APPLICATION

RELATED EXERCISES