Erg rowing is the sport of rowing on an ergometer, a stationary machine that measures your power output on every stroke.
If you’ve heard rowers talk about “putting in meters” or “pulling an erg,” they mean training on a rowing machine built to simulate the feel of moving a boat through water. The word “erg” is simply shorthand for ergometer, a device that measures the work you produce. In competitive U.S. rowing, the Concept2 RowErg is the standard machine — the one used in college recruiting, indoor championships, and most gyms across the country. Understanding what erg rowing actually involves starts with knowing the machine, the stroke, and why it feels nothing like the magnetic rowers you’ll find in a big-box fitness aisle.
A Quick Look at the Ergometer’s History
Concept2 created the original rowing ergometer in 1981 as a training tool for competitive athletes who needed a way to build power and endurance when the water was frozen or too far away. The company calls its machines “ergometers” because they measure work — not just time or distance, but the actual force you put into each pull. The current official product name is the Concept2 RowErg Rowing Machine, and its design has become so dominant that when a rower says “the erg,” they almost always mean this machine.
Concept2 describes itself as “The Standard in Rowing & Exercise Since 1976,” and that reputation holds in the sport. If you watch a college recruiting video, a CrossFit class, or a rowing club’s winter training room, the same black machine with the PM5 monitor is nearly always there.
What Makes an Erg Different From Other Rowing Machines
The defining feature of a true erg is its resistance mechanism. The Concept2 RowErg uses a damper and flywheel to generate air resistance — you pull against moving air, and the harder you pull, the more air the flywheel pushes. That means the resistance responds to your effort in real time, the way water does. Many connected rowers on the market use magnetic or electromagnetic resistance instead, which stays smooth and constant regardless of how fast you pull.
That difference matters more than you’d think. Air resistance rewards explosive, powerful strokes and gives you instant feedback through the flywheel’s sound and feel. Magnetic rowers are quieter and often cheaper, but they don’t train the same movement pattern or give the same workout. If someone says they rowed on an “erg” but the machine was magnetic and app-connected, they used a rowing machine — but not an erg in the sport’s sense of the word.
How to Row an Erg: The Stroke in Four Parts
Erg technique breaks into two phases. The drive is the power portion: legs, then back, then arms. The recovery returns you to the starting position: arms, then back, then legs. Getting the order right is the difference between a smooth, efficient stroke and a choppy one that wastes energy.
- The catch: Your shins are vertical, and your body hinges forward from the hips. A common error is overcompressing — pulling your knees too far toward your chest, which strains your lower back and shortens your stroke.
- The drive: Push with your legs first, then swing your back from the forward hinge to slightly past vertical, then finish by pulling the handle to your lower ribs. Yanking the handle up high is a common mistake that puts the work in your arms instead of your legs.
- The finish: Your legs are straight, your body leans back slightly, and the handle rests at your lower ribs.
- The recovery: Reverse the order — arms straighten, then the body hinges forward, then the knees bend. Rushing this phase is the most frequent recreational error because it throws off your rhythm and makes the next drive weaker.
Throughout the stroke, keep a neutral spine and hinge from the hips. Rounding your back under load is the fastest way to get injured and the one habit coaches correct first.
| Stroke Phase | Order of Movement | Most Common Error |
|---|---|---|
| Catch | Shins vertical, body hinged forward | Overcompressing the knees |
| Drive | Legs, then back, then arms | Yanking the handle high |
| Finish | Legs straight, slight back lean | Leaning too far back |
| Recovery | Arms, then back, then legs | Rushing back to the catch |
Why Rowers Trust the Concept2 Erg
The Concept2 RowErg has been the standard in competitive U.S. rowing for decades because its measurements are consistent and comparable. When colleges post erg scores for recruiting, everyone is on the same machine, so a 6:30 2K time means the same thing whether it was pulled in Boston or Seattle. The Concept2 RowErg product page outlines the machine’s current features, including the PM5 monitor that tracks pace, distance, and stroke rate.
That consistency is also why the erg is the go-to tool for fitness testing in rowing clubs and CrossFit boxes alike. It rewards raw power and aerobic capacity without the variability of different boats, conditions, or water temperatures.
If you’re ready to buy your own erg, our tested roundup of the top erg rowing machines for home gyms compares the market’s best options side by side.
References & Sources
- Concept2. “RowErg Rowing Machine.” Official product page describing the current standard ergometer.