Adjustable C2 Erg Suspension Strap
Installation & Use:
Adjustable C2 Erg Suspension Strap
Contents:
1 adjustable C2 erg suspension strap
Note: The adjustable suspension strap requires the C2 Erg Suspension Strap.
Installation:
Remove the 28” erg handle strap that is part of the C2 Erg Suspension Strap. Leave the square carabiner and the 9” erg frame strap connected.
Insert the adjustable erg suspension strap’s handle bracket in the U-bolt of the erg handle (Step 1. pictured).
Loop the other end of the strap through the square carabiner (make sure it’s closed) on the erg frame strap (Step 2. pictured).
Feed the end through the rectangular loop near the erg handle and back to the front of the erg (Step 3. pictured).
Pass the strap through the erg chain guide for the coach or training partner to hold (Step 4. pictured).
Use:
With the strap connected, the athlete holds the erg handle and moves to the desired point of the drive to perform the exercise (¼ slide, ½ slide, 90° knee angle, etc…).
A coach or training partner releases the adjustable strap as the athlete slowly pulls on the erg handle and gets in position.
Wrap a bungee around the erg monorail to prevent the seat from rolling forward when the athlete does the exercise (or use the rubber stop from the C2 Erg Leg Compression Guide).
Using their legs, the athlete SLOWLY pushes against the erg’s foot plate to “hang on the oar” (erg handle) and suspend their body over the seat one to two inches.
The athlete must relax their arms, and tighten their core and back muscles to lift themselves vertically.
Athletes new to the exercise should start by suspending themselves for only a couple of seconds, before returning to the erg seat. Repeat this exercise four to five times. As the athlete improves, they can suspend themselves for longer periods, do more reps, and perform maximum isometric contractions.
While doing isometrics exercises, the athlete should GRADUALLY increase force over the duration of the hold to maximum tension. Hold the position for no more than eight seconds with 10 to 15 seconds rest between reps. There should be no more than five reps per set. The total duration of isometric training (work and rest) should only be 10 minutes.
Light suspension exercises can be used as part of a warm-up routine. Maximum isometric reps can be used in a strength training program or circuit.
When finished with the exercise, remove the handle bracket and feed the strap through the erg’s chain guide.