ERG TECHNIQUE
British Rowing guide to good Erg (rowing machine) technique:
DRIVE PHASE
The drive phase is initiated with a push from the legs.
As the legs reach half their extension, the hip angle begins to open.
Once the legs are fully extended and the back is vertical the arms begin to draw the handle to the body.
The handle finishes about half way up the body. The elbows follow the line of the handle and the wrists stay in line with the forearm.
RECOVERY PHASE
The finish position with the legs and back straight.
The recovery is initiated with the arms straightening.
The body pivots from the hips, before the legs bend.
The legs flex until the shins are vertical.