01/14/2025
Technique Tuesdays - Erg Drill 👇
This drill is excellent if you struggle to understand the concept of suspension throughout the stroke and the engagement of key muscle groups during the stroke.
Understanding which muscle groups to use, and when to use them during the stroke, is crucial for improving your performance.
To do this drill, you’ll need one of the following:
- A boat tie, secured around the back of the chain guard
- A partner to stand behind the erg and firmly hold the handle at the catch position
-A TRX rope tied under the main frame of the erg
What should the drill feel and look like?
- Shoulders slightly in front of hips
- Feet connected to the foot stretcher (both the balls and heels of your feet should push flat down through the stretcher)
- Lats engaged
- Core engaged and braced
- As you press into the footplate, recruit the glutes, quads, and hamstrings
- Focus on relaxation in the shoulders and keeping them low
The goal of the drill is to improve your ability to maintain connection throughout the drive phase.
How to perform it:
Try doing 10-15 sets of a 5-second lift and hold off the seat, lifting an inch or two off the seat. After completing this, incorporate the drill back into your normal stroke.
Remember, using the correct muscle groups in the right order will lead to a more efficient stroke and lower splits for less effort.
Tag a partner below who would benefit from this drill 💪👇
