SHIFT Fit
Rowing erg
Rowing erg: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start with knees bent, arms long and body leaning slightly forward. Drive with the legs first, then swing the body and finish by pulling the handle towards the lower ribs; reverse that order on the way back.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- rower
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes | rower |
| beginner | sets: 1 time seconds: 300 rest seconds: 75 | full gym |
| beginner | 5 minutes easy continuous movement at a conversational pace. | full gym |
| advanced | 15 minutes | rower |
| standard | 15 minutes | rower |
| advanced | sets: 3 time seconds: 900 rest seconds: 45 | full gym |
| standard | sets: 2 time seconds: 600 rest seconds: 60 | full gym |
| advanced | 5 minutes easy continuous movement at a conversational pace. | full gym |
| standard | 5 minutes easy continuous movement at a conversational pace. | full gym |
Safety and comfort
- What it should not feel like: lower-back pain or yanking with the arms from the start
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.