In February 2017, I participated in an extraordinary erg clinic for masters at ZLAC Rowing Club. What was most attractive about the clinic was the two well know and elite athletes, Luke Walton and Kerry Simmonds. Since a lot of clubs and rowers are using winter time to train on ergs more often, I am sharing my notes from the clinic and hope you find them helpful. Apparently, I was taking notes like an overzealous college student and they are rather long, so I will post the other half tomorrow if I don’t drink too many Bloody Marys in the morning. If there are additional tips that you live by, let me know!

• Always be a student of the sport.
• Row the machine the way that you want to row the boat.
• It’s not about getting to the split you want – it’s about doing as little work as possible to maintain your desired split.
• They set the drag factor between 115 and 125.
• Kerry thinks that having hands on the outside of the handle is stronger.
• Rowing motions are similar to those of weightlifting but rowing = horizontal and weightlifting = vertical.
• Be conscientious of your heel height; you only need a little bit off.
• Legs only drill:
  • Have a moment of stillness and listen for the fan.
  • Don’t let the knees be too close to each other at the catch.
  • Take a break after 10 strokes to protect your back.
  • In order not to shoot with your butt, connect to the machine first.
• Quick catches come from body preparation.
• From the finish position, focus on its set and just roll the handle in.
• Add a small element to the stroke by bringing the handle down when it comes towards you and raise the handle going to the catch. Make sure it is subtle.
• Legs and body drill:
  • Squeeze towards the finish of a stroke and stay on it with the core.
• “Get into the spirit of the water.” I forgot that I marked this phrase as a call I want to try to use on the water!

To be continued……