Erg Technique Guide

The Drive Sequence

The drive sequence is legs-back-arms. Push with your legs first while keeping your arms straight and body angle constant. Once your legs are nearly flat, swing your back from the 1 o'clock position at the catch to 11 o'clock. Finally, draw the handle to your lower ribs. This sequential engagement maximises power by using the largest muscle groups first. The most common error is opening the back too early (the "back-first" fault).

The Recovery Sequence

The recovery is the reverse: arms-back-legs. Extend your arms first, rock your body forward past vertical, then compress your legs to the catch. The recovery should take approximately twice as long as the drive. Rushing the recovery is the most common recreational rower mistake — it wastes energy, disrupts rhythm, and creates a harsh catch. Think: quick drive, slow recovery.

The Catch

The catch is where the blade enters the water (or on the erg, where the chain becomes taut). Shins should be approximately vertical, body leaning slightly forward from the hips, arms straight and relaxed. Do not overcompress — going past vertical shins reduces power and increases back strain. The catch should feel like falling into the drive, not lunging.

The Finish

At the finish, legs are flat, body leans back to approximately 11 o'clock (past vertical, not more), and the handle is drawn to your lower ribs (not your chest or chin). Elbows should pass behind your body. The finish is a controlled position, not a yank. Hold the finish for a split second before beginning the recovery — this creates rhythm and prevents rushing.

Common Faults and Fixes

Top 5 faults: 1) Opening the back early — drill: legs-only rowing for 5 minutes. 2) Rushing the slide — drill: pause at the finish for 2 seconds each stroke. 3) Hunching — cue: "tall posture" throughout. 4) Overcompressing at the catch — place a foam roller behind the seat and do not touch it. 5) Death grip on the handle — use a hook grip with relaxed fingers.

Tips

• +Film yourself from the side and compare to elite rowers on YouTube.
• +Spend 5 minutes on technique drills at the start of every session.
• +Low stroke rate (16-18 spm) forces you to be technically precise.
• +The force curve on the PM5 shows your technique — aim for a smooth bell shape.
• +Good technique at 20 spm is more valuable than bad technique at 30 spm.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.