Fitness
Rowing Erg Technique
Rowing erg technique drives power from legs first, then back, then arms—the catch is shins vertical, the drive presses through the feet, and the recovery returns in reverse order.
Rowing erg technique drives power from legs first, then back, then arms—the catch is shins vertical, the drive presses through the feet, and the recovery returns in reverse order. Avoid early arm pulls and rounded upper backs at the finish.
Stroke rate for steady work often sits eighteen to twenty-two; hard intervals may climb higher with coaching. Damper setting is not fitness—consistent drag factor matters for comparing sessions.
Common questions
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What damper setting should I use?
Many rowers use drag factor around one hundred ten to one hundred thirty; test splits at consistent settings instead of max damper.
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Is rowing erg good for fat loss?
It burns meaningful calories when paired with nutrition discipline, but total weekly energy balance still drives fat loss.
Related terms
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