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Sit tall on the RowErg and drive the stroke legs → hips → arms, returning arms → hips → legs, like the concept2 rowing that the Hyrox RowErg station demands — on a machine that records distance and pace so every effort is measurable. Long, strong strokes at a steady rate beat short frantic yanks. A SkiErg is the closest substitute when no RowErg is available.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
Your GetMyCoach coach builds a full plan around your goal — choosing the right exercises, sets, and progression, and demoing each move like this.
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