How to Do the Perfect rowing-sprint-erg Sprint (Erg) (Complete Guide)
Develop explosive power and cardiovascular endurance with this full-body cardio exercise that builds strength and stamina simultaneously.
Perfect rowing-sprint-erg Sprint (Erg) Technique
The rowing-sprint-erg machine sprint combines power, technique, and endurance in one demanding exercise. ChAIron's AI coaching ensures optimal stroke mechanics and pacing for maximum performance.
Step-by-Step Form Guide
- Setup Position:Secure feet in footplates, knees bent, sitting tall
- Catch Position:Arms extended, leaning slightly forward from hips
- Drive Phase:Push with legs first, then lean back and pull with arms
- Finish Position:Legs extended, leaning back slightly, handle to lower chest
- Recovery:Extend arms, lean forward, then bend knees to return to catch
- Sprint Rhythm:Maintain high stroke rate with powerful, controlled strokes
Common Mistakes to Avoid
- Using arms before legs during the drive phase
- rowing-sprint-erg with rounded back instead of maintaining posture
- Gripping handle too tightly causing forearm fatigue
- Inconsistent stroke length and timing
- Starting too fast and losing form in sprint intervals
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Stroke technique and movement sequence
- Body position and posture throughout stroke
- Stroke rate consistency and optimization
- Power output and efficiency metrics
- Sprint pacing and recovery patterns
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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