Scullers Clubhouse

153 N Tamiami Trail

Osprey, FL  34229

All SCRC club members are automatically eligible to use the erging equipment at Scullers Clubhouse when coaches are present.

Hours:
Check the SCRC Calendar for planned erging sessions.

For those days you are limited on time or the weather is keeping you from the water, erging is one of the best cardiovascular exercises you can do! Once you have mastered the stroke the workouts can vary endlessly and cover all ranges of intensity. The thing that makes erging so beneficial is that it is a full-body exercise. You use your legs to drive, your arms to finish and your abs and back to stabilize your body. Using all of these muscle groups significantly increases the calories you burn when exercising. 

Beyond muscle training, erging is essentially impact-free. There is no pounding or grinding of joints that occurs in other cardio such as running. Erging, when done properly, also helps with flexibility because of the stretch in your hamstrings and hips.

• Be aware of your physical limits. If you experience sharp pain or any abnormal feeling, stop. Find someone who can show you how to use the machine and make sure you are doing it correctly.

• Do not use the fan on the highest setting unless you are an experienced rower. The higher the number, the more resistance the erg will have, and the harder it will be to master the stroke properly. High resistance can contribute to lower back pains and strains. A good setting is between 3 and 4.

• Keep a relaxed grip on the handle. This will help prevent blisters and callouses. Beginners often tense up and grip too tightly on the handle. This is an inefficient use of energy and leads to discomfort.

• Rowing should not put strain on your back. Swinging from the hips allows for a smooth transition from driving with the legs to pulling in with the arms. Although there is lean forward and backward throughout the stroke, the back should always be straight. Good posture prevents back injuries.

• Keep the knees in line with the ankles. If your knees/legs are splaying to the side, it can cause knee problems.

• Always have your arms straighten completely before bending your legs. Arms and legs should never be bent at the same time. Remember the order: arms straighten, body over, legs bend; legs straighten, body back, arms bend. Many strokes together would look like this: arms-body-legs, legs-body-arms; arms-body-legs, legs-body-arms.

• The drive is an explosive burst from the legs. Imagine trying to jump off the ground. It is important to keep your core muscles engaged as the core connects the leg drive to the pulling of the handle. Be aware that every inch that the legs push back the seat, the handle should also be moving with you.

• Your back should be straight throughout the stroke.

There are two components of the rowing stroke: the drive and the recovery.

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o’clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o’clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
• The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.