Got a SMASH tip from our ‪#‎IronForceAthletics‬ Endurance Coach Beth Clark
on how to properly be using the Erg.

If you don’t want to end up like this dude in the picture do to SHIT form!!

Check. It. OUT!


One of the big secrets to rowing is to learn how to be efficient with your movement. Efficiency begins with good posture. All good movement begins and ends with good posture no matter what athletic movement you are performing. Posture determines the quality of the outcome.

There are 4 phases in the rowing cycle, the catch position is the initial part of the stroke and is by far the most important part of the rowing stroke cycle.

***REMEMBER, rowing is all about the POWER driven from your legs, and the catch sets you up for a good “push” position. Every time you move into a new stroke, you must cycle through to the catch.

Body tall, neck and spine neutral, eyes facing forward. It’s important that your spine REMAINS neutral, and does not to become overly flexed or extended in the catch, as well as throughout the stroke. This is one of the biggest faults seen, especially as fatigue sets in while rowing .

Shoulders relaxed, and reach forward while still firing your lats. While maintaining good posture, there is a slight hip pivot forward about 1 or 2 o’clock. Shoulders in front of hips, not stacked on top of them.

Grip relaxed and neutral, with external rotation. Remember DO NOT DEATH GRIP, this will result in fatigue injury. Thumbs are wrapped around and under without squeezing, and knuckles face forward to keep wrists in a flat neutral position.

Move seat close to heels until shins become vertical. Its ok if your heels raise a little bit in this position.

This will set you up to get the most out of each stroke, and you will get FASTER at rowing just by improving your position!