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PAQuick 5 min rowing erg coaching session before I take my client through her Hyrox workout.
Common rowing erg technique leaks:
1. COLLAPSING AT THE CATCH
The Leak: Round back, loose core, shoulders slumped. You’ve already lost tension before the stroke even starts.
The Fix: Chest up, arms straight, shoulders slightly in front of hips.
2. SHOOTING THE SLIDE
The Leak: As you drive, the hips shoot back but the shoulders lag. You lose connection and the chain goes slack. It feels fast, but it’s weak.
The Fix: Drive the legs while holding the body angle. Stay connected at the front before the body opens.
3. OPENING THE BODY TO EARLY (SWING BACK TO SOON)
The Leak: You start leaning back at the same time you push with the legs. Instead of the legs building force first and then passing it through the body, everything moves at once.
The Fix: Let the legs do the work first. Hold your body angle as you drive. Once the legs are nearly straight, then swing the torso back and finish with the arms.
4. EARLY ARM BEND
The Leak: You start pulling with the arms before the legs are done. Arms fatigue early and leg power is wasted.
The Fix: Arms stay long during the leg drive. Bend the elbows only once the legs are nearly straight.
5. EARLY KNEE BEND ON THE RECOVERY
The Leak: Knees come up before the hands clear. The handle has to move around them. Stroke becomes cramped and rushed.
The Fix: Arms away first. Body forward, then knees bend. Create the space before you compress.
A SIMPLE RULE -
Drive: Legs first ➡️ then body ➡️ then arms.
Recovery: Arms first ➡️ then body ➡️ then legs.
@paddle.row.performance
