Erg Basics: Getting Started

The stroke sequence

1. Catch position: arms extended, back slightly forward, shins vertical
2. Drive: legs push first (60% of power), then back swings open, then arms pull
3. Finish: handle to lower ribs, legs flat, slight lean back
4. Recovery: arms extend first, body rocks forward, then legs bend to return to catch

Common mistakes

• Pulling with arms first — legs should initiate the drive
• Shooting the slide — seat moves but handle doesn’t; means legs are disconnecting from the chain
• Leaning too far back — slight lean (past vertical) is fine; big lean wastes energy
• Rushing the recovery — the recovery should take twice as long as the drive

First-week workout

• Day 1-2: 10 min easy rowing. Focus on sequence (legs-back-arms, arms-back-legs)
• Day 3-4: 15 min with 1 min hard / 1 min easy intervals
• Day 5: 20 min steady state at comfortable pace