Ergometer Training: Mastering the Rowing Stroke, Understanding Components, and Avoiding Errors

How Do You Perform an ERG?

Performing an "ERG" primarily refers to operating an ergometer, a stationary exercise machine designed to simulate the action of rowing, cycling, or skiing, providing a measurable and controlled workout. This guide focuses on the most common and biomechanically complex type: the rowing ergometer.

What is an Ergometer (ERG)?

An ergometer, often simply called an "ERG," is a piece of exercise equipment that measures the work performed during a physical activity. Derived from the Greek words "ergon" (work) and "metron" (measure), ergometers are distinguished by their ability to provide precise, quantifiable data on power output, distance, calories burned, and other metrics. While various types exist – including cycling, skiing, and even arm ergometers – the rowing ergometer is arguably the most recognized and demanding, engaging a vast majority of the body's major muscle groups. This article will primarily detail the proper performance of a rowing ergometer stroke, with brief mentions of other types.

Understanding the Rowing Ergometer

Before performing an ERG workout, it's crucial to understand the machine's basic components and how they function, using the widely adopted Concept2 Rowing Ergometer as a benchmark:

• Handle: The bar you grip to initiate the stroke.
• Chain/Strap: Connects the handle to the flywheel.
• Foot Stretchers: Adjustable platforms with straps to secure your feet.
• Seat: Slides along the monorail.
• Monorail: The track the seat moves on.
• Flywheel: The fan mechanism that generates resistance.
• Damper Setting: A lever on the side of the flywheel that controls how much air enters the flywheel, affecting the "feel" of the stroke (not direct resistance). A higher setting allows more air, mimicking a heavier boat or more water resistance, requiring more effort to accelerate. A lower setting mimics a lighter boat. Most users, especially beginners, benefit from a setting between 3-5.
• Performance Monitor: Displays real-time data such as strokes per minute (SPM), split time (time per 500 meters), total meters, and power output.

The Four Phases of the Rowing Stroke

A proper rowing stroke on an ergometer is a fluid, continuous motion comprising four distinct phases: the Catch, the Drive, the Finish, and the Recovery. Understanding the sequence and biomechanics of each phase is key to efficiency, power generation, and injury prevention.

The Catch

This is the starting position of the stroke.

• Position: Sit tall with your knees bent, shins vertical (or close to vertical), and heels potentially slightly lifted. Your arms should be straight and extended forward, grasping the handle. Your torso should lean slightly forward from the hips (approximately 10-15 degrees).
• Engagement: Feel a connection through your feet to the foot stretchers, ready to push.

The Drive

This is the power-generating phase, a powerful sequence of leg, core, and arm engagement.

• Legs: Initiate the drive by pushing powerfully through your feet, extending your legs. This is the most potent part of the stroke (approximately 60% of total power).
• Core/Body Swing: As your legs extend, your torso begins to swing backward, opening up your hip angle. This should be a controlled, powerful swing from the hips, not a slouch or arch. (Approximately 20% of total power).
• Arms: Finally, as your legs are almost fully extended and your torso is swinging back, pull the handle towards your body. Your elbows should move slightly out and back, and the handle should meet your body around the lower ribs/upper abdomen. (Approximately 20% of total power).
• Sequence: The critical sequence is Legs -> Core -> Arms.

The Finish (or Release)

This is the end of the powerful drive phase.

• Position: Your legs are fully extended and flat. Your torso is leaning slightly back (approximately 10-15 degrees past vertical), and the handle is held lightly at your lower ribs/upper abdomen. Your shoulders should be relaxed and down, not hunched.
• Ready for Recovery: Your body is now in a position to reverse the motion smoothly.

The Recovery

This is the return to the Catch position, allowing for rest and preparation for the next stroke.

• Arms: First, extend your arms straight forward, pushing the handle away from your body. This allows the handle to clear your knees.
• Core/Body Swing: Once your arms are straight, pivot forward from your hips, swinging your torso back towards the Catch position.
• Legs: Finally, allow your knees to bend, bringing the seat forward along the monorail until your shins are vertical again.
• Sequence: The critical sequence is Arms -> Core -> Legs.
• Rhythm: The recovery should be controlled and smooth, roughly twice as long as the drive phase (e.g., a 1-count for the drive, 2-counts for the recovery), allowing the flywheel to slow slightly. This rhythm is often described as "strong, short drive; long, relaxed recovery."

Key Biomechanical Principles and Common Errors

Adhering to correct form is paramount for maximizing power, efficiency, and preventing injury.

• Power Distribution: Remember the 60% Legs, 20% Core, 20% Arms distribution for the drive.
• Core Engagement: Maintain a strong, stable core throughout the entire stroke to transfer power efficiently and protect your spine.
• Shoulder Relaxation: Keep your shoulders relaxed and down. Avoid shrugging or hunching.
• Common Errors:
  • "Arm Pulling" or "Arm Rowing": Initiating the drive with the arms before the legs are engaged. This significantly reduces power and can strain the upper body.
  • "Scooping" or "Over-Arching the Back": Excessive lumbar extension (arching) or flexion (rounding) during the drive or recovery. Maintain a neutral spine.
  • "Rushing the Recovery": Hurrying back to the Catch position. This compromises form, reduces power, and leads to premature fatigue.
  • "Over-Damping": Setting the damper too high. This feels "heavy" and can lead to excessive muscle strain, especially in the back, without necessarily increasing power output efficiently. It's about power per stroke, not just perceived resistance.
  • "Bouncing" on the Seat: Lack of control during the recovery, allowing the seat to bounce forward too quickly.

Setting Up for Success

Proper setup ensures comfort and optimal performance.

• Foot Stretcher Adjustment: Place your feet in the stretchers so that the strap goes across the balls of your feet, allowing your heels to lift naturally at the Catch. Adjust the height so your feet feel secure.
• Monitor Settings: Familiarize yourself with how to reset the monitor and select your desired workout (e.g., "Just Row," "Single Distance," "Intervals"). Pay attention to metrics like split time (per 500m), which is the most common indicator of rowing intensity.
• Warm-up and Cool-down: Always begin with a light warm-up (5-10 minutes of easy rowing) and conclude with a cool-down and stretching.

Other Ergometer Types

While the rowing ergometer is a full-body challenge, other ergometers offer specific benefits:

• Cycling Ergometers (e.g., Smart Trainers, Stationary Bikes): Primarily target the lower body and cardiovascular system. Performance involves consistent pedaling cadence and power output, often controlled by "ERG Mode" on smart trainers which automatically adjusts resistance to maintain a target wattage.
• Ski Ergometers: Simulate cross-country skiing, focusing on the upper body, core, and legs in a powerful, downward pulling motion. The technique often involves a "double pull" (both arms simultaneously) or alternating arm pulls, driving power from the core and lats.

Benefits of Ergometer Training

Regardless of the type, ergometer training offers numerous advantages:

• Full-Body Workout (Rowing & SkiErg): Engages major muscle groups, promoting muscular endurance and strength.
• Cardiovascular Health: Excellent for improving aerobic fitness and endurance.
• Low Impact: Gentle on joints, making it suitable for various fitness levels and recovery from certain injuries.
• Measurable Progress: The performance monitor provides objective data for tracking improvements and setting goals.
• Versatility: Suitable for high-intensity interval training (HIIT), steady-state cardio, and rehabilitation.

Conclusion

Performing an ERG, particularly a rowing ergometer, is a highly effective and scientifically supported method of training. By understanding the machine, mastering the four phases of the stroke, and adhering to proper biomechanical principles, you can unlock a powerful, low-impact, full-body workout. Consistent practice, attention to form, and progressive overload will lead to significant improvements in your fitness, strength, and endurance.