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Body Compression Guide

Installation & Use:
Body Compression Guide for Concept 2 Erg

Contents:

  • 1 10” cross bar

  • 1 9” vertical rod

  • 2 end caps

  • 1 thumb bolt

  • 1 19” reusable zip tie

  • 1 adhesive guide

Assembly:

  1. Insert the vertical rod into the cross bar using the hole near the Grok Rowing label.

  2. Insert the thumb bolt into the smaller hole on the other side of the cross bar.

  3. When the rod and thumb bolt connect, tighten the thumb bolt until the rod is snug.

  4. Insert the zip tie, notches facing the cross bar, in the center-most hole. Slide towards the other hole near the end.

  5. Insert a finger into the cross bar to direct the zip tie out of the second hole (photo above).

  6. Insert end caps in either end of the cross bar. Note: because of manufacturing variances, the end caps may not fit tightly. If that is the case, affix a small piece of tape around the prongs on the end cap before inserting into the crossbar.

Installation:

  1. Mark the different catch positions of your rowers to optimally position the adhesive guide. Have rowers sit at the catch on the erg. Holding a straight edge vertically move it towards the front of the erg handle that the rower is holding. Temporarily mark the erg frame at this spot.

  2. Position the guide based on the size of rowers in your program. Whatever you decide, be consistent. Use the same setting on all ergs.

  3. Place the body compression guide on the frame. The vertical rod should be on the same side as the erg’s flywheel.

  4. Wrap the reusable zip tie around the erg frame. Insert the cable tip into the locking head. Pull tight. Excess cable may be trimmed.

  5. Release the zip tie by pressing the thumb tab.

Use:

  1. Have the athlete come to the desired catch position.

  2. With the zip tie loosened, slide the body compression guide towards the athlete until the vertical rod contacts their hand on the erg handle.

  3. Pull the zip tie tight.

  4. Note the position on the adhesive guide. The athlete can reference this setting in the future.

  5. As the athlete rows, they should compress their body until their hand contacts the vertical rod. If a rower typically over-compresses, this will give them feedback to stop in the proper catch position. If they typically under-compress, this will remind them to extend until they reach the proper catch position. Coaches must give athletes instruction regarding the proper body position. Tactile feedback from the guide (hand contacting the vertical rod) complements the coach’s guidance.

  6. It’s recommended that this guide be used for steady-state rowing, warmups, or drills. It is not recommended during high-intensity workouts or erg tests.

  7. When not in use, the guide can be removed from the erg by releasing the zip tie. It can also be loosened, placed near the erg’s chain guide and tightened again.