TOP TIPS FOR SKI ERG & ROWING MACHINES

We’ve teamed up with Gymsync to bring you expert tips for mastering the ski erg and rowing machine – perfect for levelling up your next partner workout.

SKI ERG

1. KEEP YOUR HANDS LOOSE ON THE HANDLES

By keeping your hands loose on the handles, you will reduce the amount of tension that goes through the triceps and forearms. You’re more likely to become fatigued sooner if you perform with a tight grip.

2. KEEP YOUR HEAD LEVEL TO THE MONITOR HEIGHT

You should never let you head fall lower than the monitor height, this will stop you doing a forward fold which can damage your lower back especially if you are sprinting or exercising for a longer duration. You really want to drive through the abs and hips, making sure you’re sending the hips to the back, this will help generate a lot of power.

3. PASS THE HANDLES TO YOUR TEAMMATE AROUND CHEST HEIGHT

A lot of people will just release the handles when they are done with the ski erg. This can be quite dangerous as the handles can flap around and you are also stopping the fly wheel from moving which isn’t very efficient, especially when you are trying to increase the calories.

ROWING MACHINES

1. MAKE SURE THE STRAPS ARE LOOSE

Before you get on the rower, you want to make sure your partner has got your seat in the right position and your feet straps are loose so you can easily get your feet into the right position before you start pulling hard.

2. MAKE SURE YOU ARE DOING LONG STROKES

Make sure you are performing big, long strokes and that your arms come in first and then your legs. If you are doing a long duration or a big interval, e.g. when your partner is recovering, you want to make sure that your strokes per minute is between 25 and 30. You should aim to start your stroke with the row handles right in front of the cage and then you are giving it a big pull, pulling the bar right into the chest – that would be considered a good stroke.

3. MAKE SURE THE DAMPER SETTINGS ARE AT THE RIGHT RESISTANCE

Before you start rowing, you want to make sure the damper settings is somewhere between 6 and 7, or whatever you have practiced and are comfortable with. You might think that putting the resistance to 10 will generate more meters and calories, but this is incorrect. If you are finding the resistance too hard you will be inefficient, therefore you want to put it at a resistance that is manageable and you can hold during the specific interval duration.

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