The Urge to Erg

By definition, an erg is a unit of work or energy, equal to the work done by a force of one dyne when its point of application moves one centimeter in the direction of the applied force.  Erg, is also an informal name given to indoor rowing machines.  The act of using these machines is often referred to as "erging."  Besides having a cool name, erging is one of the most effective full-body, cardiovascular exercises you can do.  Your leg, arm, back, and abdominal muscles are all utilized while erging, making it an infamously uncomfortable exercise.  However, this discomfort comes with benefits.  Using all of these muscles groups significantly increases the number of calories burned during your exercise period.  Additionally, when done properly, erging is impact-free.  There is no pounding or grinding of joints that can occur in other cardiovascular activities.  Erging can also improve flexibility in your hamstrings and hips.  However, it is important to understand and use proper technique to avoid possible injury and to receive the full benefits of this exercise.

Featured Exercise

Erging is a repetitive cycle of four key positions: the catch, the drive, the finish, and the recovery.

1. The catch position: begin rowing from this position, with shins vertical, torso angled forward from hip (keep spine in neutral position), arms fully extended, and abdominal muscles engaged.
2. The drive movement: initiate a quick, powerful push with legs while keeping arms extended forward. Continue pushing with legs while opening up the torso angle (using core strength) until a slight backward lean is reached.
3. The finish position: as legs reach extension, finish the stroke with a powerful arm pull towards the upper abdomen.
4. The recovery movement: return to the catch by extending arms forward and allowing the handle to pull the body forward. Flex forward at the hips, aligning the chest over thighs, and slide the seat up towards feet.

The illustration above demonstrates each of the four described positions.  A more detailed video demonstration of proper technique can be found here.

Final approach in sight. Over and out.
MJH