Learning how to use an erg rowing machine can seem a bit intimidating at first. But once you know the basics, you’ll find it’s a fantastic full-body workout that’s both simple and effective.
How to Use Erg Rowing Machine
An “erg” is short for ergometer, which is just a fancy term for a machine that measures work. The Concept2 rower is the most common one you’ll see in gyms, but the fundamentals apply to most brands. Using it correctly is key to getting a good workout and avoiding injury.
Understanding the Machine Parts
Before you start rowing, let’s get familiar with the equipment. Knowing the names helps when following instructions.
- The Flywheel: This is the big fan at the front. It creates air resistance. The damper lever on the side controls how much air gets in.
- The Handle: This is attached to the chain and is what you pull. Grip it lightly with your fingers, not your palms.
- The Seat: It rolls smoothly on the rail. Make sure your clothing won’t catch on the wheels.
- The Footplates: These have adjustable straps. The ball of your foot should be over the pivot point.
- The Monitor (PM5): This is the computer. It shows your time, distance, stroke rate, and pace.
Setting Up for Success
Proper setup makes a huge difference in your comfort and power output. Don’t skip these steps.
- Adjust the Foot Straps: Loosen the straps and slide your feet in. The strap should go across the widest part of your foot, snug but not cutting off circulation.
- Set the Damper: This is not a difficulty level. A setting of 3-5 is best for most people. Think of it like bicycle gears; a lower setting is like a lighter gear for higher strokes.
- Turn On the Monitor: Press any button to wake it up. Select “Just Row” to begin. You can worry about the other programs later.
The Rowing Stroke: A Four-Part Breakdown
The rowing stroke is a continuous motion. It’s often described in four parts: the catch, the drive, the finish, and the recovery. Think of it as a smooth sequence, not jerky movements.
1. The Catch (The Start Position)
This is where you’re ready to begin the stroke. Slide your seat forward until your shins are vertical. Lean forward from the hips, keeping your back straight. Your arms are straight out in front, reaching for the handle.
2. The Drive (The Power Phase)
This is where you push. It starts with your legs, not your arms. Push hard with your legs until they are almost straight. Then, swing your torso back to about 11 o’clock. Finally, pull the handle to your lower chest.
3. The Finish (The End of the Drive)
Your legs are extended, you’re leaning back slightly, and the handle is touching your body just below the ribs. Your shoulders should be relaxed down, not hunched up by your ears.
4. The Recovery (The Return)
This is the rest phase. Reverse the sequence smoothly. Extend your arms away from your body. Once your hands pass your knees, hinge forward from the hips. Then, bend your knees to slide back up to the catch position.
Common Mistakes to Avoid
Almost everyone makes these errors when they start. Being aware of them helps you correct your form faster.
- Bending Your Back Early: Don’t start the drive by yanking with your back. Always push with your legs first.
- Overreaching at the Catch: Don’t round your shoulders or let your shins go past vertical. This puts strain on your lower back.
- Rushing the Recovery: The recovery should be about twice as long as the drive. A slow recovery gives you a moment to breath and prepare for the next powerful drive.
- Death Grip on the Handle: Hold the handle like you’re holding a small bird—firm enough so it doesn’t fly away, but gentle enough not to hurt it. This saves your forearms.
Creating Your First Workout
You don’t need to row for an hour straight. Short, focused sessions are better when your learning how to use erg rowing machine properly.
- Warm-Up: Row very easily for 5 minutes. Focus on your form and getting a rhythm.
- Technique Drills: Try rowing with legs only for 1 minute (arms straight, body still). Then add in the body swing. Then put it all together.
- Interval Training: Row at a moderate pace for 1 minute, then rest for 1 minute (by rowing very slowly). Repeat this 5-8 times.
- Cool-Down: Row easily for 5 minutes, letting your heart rate come down. Remember to stretch your hamstrings, back, and shoulders afterwards.
Reading the Monitor Data
The numbers on the screen tell you how your doing. Here’s what the main ones mean:
- Time/Distance: How long you’ve been rowing or how far you’ve gone.
- Split Time (Pace): This is usually shown as time per 500 meters. A lower number means your going faster. It’s the most important metric for intensity.
- Stroke Rate (S/M): Strokes per minute. Beginners should aim for 18-24 s/m to focus on power per stroke.
- Watts: The actual power your producing. It’s directly related to your split time.
Maintenance and Care Tips
Taking care of the machine ensures it lasts a long time and performs well. It’s really quite simple.
- Wipe down the handle and seat after each use with a mild disinfectant.
- Check the chain occasionally and apply a drop of chain oil (like 3-in-1 oil) every 50 hours of use or so.
- Keep the rail clean and free of dust. A dry cloth works fine for this.
- Make sure the machine is on a flat, stable surface to prevent any wobbling during your stroke.
FAQ: Your Questions Answered
What’s the correct damper setting on a rowing erg?
The damper is like a bike’s gears. A setting between 3 and 5 is recommended for general fitness. This mimics the feel of rowing on water. Higher settings don’t necessarily mean a better workout.
How do I use a rowing machine without hurting my back?
Maintain a strong, straight back throughout the drive. Initiate the movement with your leg drive, not by pulling with your back. If you feel back pain, stop and check your form.
What is a good distance for a beginner on an erg?
Don’t focus on distance at first. Aim for time instead. Start with 10-15 minutes of mixed rowing and rest. As your fitness improves, you can try a steady 5000 meter row.
Is the rowing machine good for weight loss?
Yes, it’s excellent. Rowing engages nearly all major muscle groups, which burns a lot of calories. Combine consistent rowing workouts with a balanced diet for best results.
How often should I use the row erg?
For beginners, 2-3 times per week is plenty. This gives your body time to adapt, especially muscles your not used to using. You can gradually increase frequency as you get fitter.
Starting anything new takes practice. Be patient with yourself as you learn the rhythm of the stroke. With consistent focus on form, the rowing machine will become one of your most rewarding pieces of fitness equipment.