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CRUsing a rowing ergometer (row erg) properly ensures an effective workout while minimizing the risk of injury. Because we use this machine regularly, it is essential to learn how to use it correctly:
1. Start by adjusting the damper setting to a moderate level (typically between 3 and 5) and securing your feet in the straps so they are snug but not overly tight.
2. Sit up tall with your shoulders relaxed and grip the handle lightly, keeping your wrists straight.
3. Begin the stroke with the catch position: knees bent, shins vertical, arms extended, and torso slightly forward.
4. Initiate the movement by driving with your legs, engaging your core as your hips open, and then pulling the handle toward your lower chest.
5. Reverse the motion for the recovery phase: extend your arms first, hinge your hips forward, and let your knees bend as you slide forward for the next stroke.
6. Maintain a smooth, controlled rhythm, focusing on power during the drive and a steady return during recovery.
Always keep your movements coordinated and avoid hunching your back or using only your arms to pull. Be sure to let the bar pass your knees before bending them - this is an important part of the recovery.
Rowing is a great way to improve your conditioning and get a great cardio workout with low impact, and it requires proper technique for efficiency and speed.
We are here to help! Just ask a coach to assess your technique 🙌🏼
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