Before you start rowing on the water you will need to familiarise yourself with the rowing machine (erg). The erg will help you to learn each phase of the stroke without the instability of a boat, and will help you to delvelop your rowing specific fitness for either endurance or power.
Set the feet height according to your hamstring flexbility. Have them lower if you are less flexible so you can rock forward easier, higher if you are more flexible. In a boat this will allow everyone to rock over the same amount. It is better to have your feet heigher if possible as pressure can then be applied horrizontally, rather than wasting energy pushing upwards.
Set the damper on the side of the fan. There is more resistance the heigher it is, normally best to row at about 4 as this represents water.
Strap in your feet. This is a simple health and saftey concern, more experienced rowers can row feet out, this is a good technical exercise
Raise the screen to the top to ensure you look up, then set up your workout to help you complete it and reach your goals.
As a picture tells a thousand words, a video must be an entire book. Please use the video below as instruction on how to row, then take on the teaching points and emulate the demonstration.
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