Rowing (Erg)

Focus relentlessly on the sequence: legs, hips, arms, then arms, hips, legs. It sounds straightforward, but your nervous system will instinctively want to pull with your upper body too early. Resist that impulse completely. If your lower back begins to ache or your shoulders climb toward your ears, you are likely overreaching at the front or collapsing your spine during the pull. Stop immediately if you feel sharp joint pain or notice your rhythm fracturing into frantic, choppy strokes. True fatigue should manifest as heavy breathing and a deep burn in your thighs and lungs, not structural discomfort. Keep your grip relaxed, treating your hands as simple hooks. Prioritize a long, smooth cadence over raw speed, and you will quickly discover that deliberate sequencing generates far more sustainable power than frantic pulling.

The most frequent error is reversing the kinetic chain by yanking the handle with the arms before the legs have fully driven, which robs you of mechanical advantage and strains the lumbar spine. Many rowers also rush the recovery phase, collapsing the chest and overextending at the catch, which disrupts forward momentum and forces the flywheel to jerk unpredictably. Another widespread compensation involves gripping the handle far too tightly, which prematurely fatigues the forearms and biceps while creating unnecessary tension across the shoulders and neck. Finally, setting the damper to the highest position creates a heavy, draggy resistance that sacrifices fluidity for brute force, often leading to compromised posture and inefficient pacing.

Sets

3

Reps

10-20 min continuous or 3-5 x 5 min intervals

Rest

60s

Frequency

2-3x/week