Technical characteristic: work on the grip while rowing on the erg – Rowing stories, reports and interviews
One of the more complicated parts of the rowing stroke is the dynamics of the grip. It can be quite difficult to improve on the water, as the rower has to work on two separate things – one being the control and placement of the blade, the other being the movement of body mass relative to the body. boat.
The ergometer is a great place to work to be more efficient in your grip because you don’t have the blade to consider and therefore can focus more on body movement. I particularly like the erg on rollers because the mass moves relative to the machine, similar to the displacement of the body relative to the boat.
The movement on the recovery should be relaxed and fluid. This can be accomplished by using the lower abdominal muscles to roll the body out of the arch with the soft (unlocked) knees, allowing the body to come straight out with the slide; i.e. not the arms then the body, but the arms and the body together – as in the photo at the top of the article
The nose and chin on the knees are a much better focus than the hands on the knees. The head should be kept at the level of the relaxed body. The bungee cord will pull you into the catching position, so don’t think about reach, think about compacting and verticalizing the shins.
Use your hip flexors to pull your thighs towards your chest, keeping the weight on the stretcher for as long as possible to reduce failure. Imagine spreading your feet apart while letting the boat come towards you.
At the top of the slide, the goal is to grab the flywheel to be able to accelerate it. To do this, you need to engage a centrifugal clutch so that you move faster than the wheel turns when you start driving. (Imagine riding your bike – when going down a hill there comes a point where you can’t turn fast enough to put weight on the pedals, so you either shift to another gear or just stop pedaling and get high).
This connection can be achieved by reaching with the arms and engaging the back muscles. The elbows should be low in a direct line with the trunk, just above your belly button and from there pull horizontally with a level chain.
The goal is to get tension on the chain before a lot of weight is put on the stretcher. This is the part that can always be improved, and long hours on the ergometer are a great place to work out. If you think the leg drive before the catch is a guaranteed way to slow the boat down, as your energy will go against the stretcher with no weight on the oar. While you might not pay a check on the erg, it will definitely cost you some speed in the boat.
The following video is from Olena Buryak. Although she is no longer the world record holder for 2k on the erg, she retained that title for many years. Watch for fluidity, relaxation and relaxation, despite your best efforts.