Indoor Rowing Course Lesson 1 - Posture
Correct Posture on the Ergo
How to teach Core Activation on the Ergo
Please print this document and use to remind yourself and the athlete of the correct posture positions needed when they are training.
If you have mirrors in the ergo room, we suggest print and attach to the mirror so that the athlete can help coach themselves
Teaching people how to row, be them aged 13 or 83, needs to be done well otherwise bad habits prevail. It is much more effective to teach on an ergo first and if the athlete wishes to row on the water then they will be much better prepared. Indeed beginners should definitely learn on the ergo first.
Please review the pdf introducing this Key Skills series that is found on the right hand side of the video below. This document outlines how we feel this series can be used in a school or club program for best training and education outcomes.
The most important key skill to start with is Posture as this is the foundation of a good rowing stroke. If the athlete cannot achieve the correct positions, please see the videos on flexibility below for exercises.
Here we have the 1st in our 5 part series on the key skills of how to row on an ergo, this one focusing on Posture. These lessons are designed for beginner coaches and athletes so that they can become competent in one area at a time.
In this session please only focus on the content of this short video and then for the next session move to Lesson 2, then 3, 4 and 5. Click here for Lesson 2 - Catch and here for Lesson 3 - Finish and here for Lesson 4 - Catch Connection and here for Lesson 5 - Rhythm.
We suggest watch this 3:17 minute video and print the associated document (below right) and carry it with you when you coach the athletes to remind you and them of the correct posture positions during the session.
Please remember it is better for the athlete to stop practicing when they are unable to maintain concentration and therefore cannot perform as well as possible, please see Fitness and Technique especially for beginners for information on fitness vs technique.
For Members: Extra more comprehensive videos with further information on Ergo rowing click here:
For Members: For when the athletes cannot achieve the correct body positions we have extra videos with further information, click here: