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

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

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