You have to get the drive correct - it’s really like a deadlift but horizontal. You can lift your heels at the catch but make sure you push through the heels as you drive - maintain forward lean and “hang” on the handle.

Good advice above. I think your calves are weak and it’ll sort it in a couple of weeks.

I’ll add: when you are rowing, try to psychologically focus on driving the blade (ok, moving the handle since it’s an erg) with your thighs. Take ten strokes to think about only this and try to feel the difference and apply it regularly.

It's fine for your heels to lift at the catch - if you look at Olympians and record holders at events greater than say 2k, they do it too. Sprinters will shorten their strokes and so their heels will appear to stay planted as a result, but they also will raise heels when doing full strokes.

I wonder if you are pressing with your toes on the drive? Proper sequencing is to PUSH with your legs (try to drive through your heels), then swing your torso back, then follow through with your arms to your chest. And then the recovery should be the opposite.

NP— I’m an erg user and I’m
Guessing the poster isn’t raising heels during the drive but during the return. That’s what I do in an attempt to bring myself up the catch as much as possible.

That said, I don’t know why the OP has burning calf’s and not thighs or glutes. Maybe they have really strong thighs and flutes but weak calf’s and the calf’s are struggling to keep up with the output from the flutes and thighs.

Your form is incorrect. You need to push through your heels. You’re losing wattage by raising your heels.

I don’t know why your calves hurt, but if you are rowing correctly you will feel it in your quads, core, butt, and back. Think of it as standing up on the footstretchers and hanging your weight on the handle and pushing back. Your butt should come up off the seat a fraction as you do that. Imagine you are lifting a barbell from the floor - squat, then straighten your legs, then pull your arms and back. You are doing the same thing with the oar/erg handle, only it’s horizontal.

It’s fine if your heels come up at the top of the stroke, but the moment you start your stroke your heels should be firmly against the footstretchers, because they are carrying all the force and weight of your body.

I’m no expert (somewhat experienced amateur?) but you should try not to lift heels. I am guessing that will help. I can remember doing “feet out” drills too - not strapped in - to check posture/form. A round of that might give you some insight.

You probably have tight calf muscles - you need to stretch them out more before and after exercise.

I’ve heard people say their glutes burn but I’m not experiencing that even consistently after a few months. I do feel it in my calves however.


I’ve noticed my heels lift, is that why I’m not getting the thigh/glute burn?