When I first started using the Dynamic I immediately began experiencing shoulder problems. As far as I could reason these problems were the result of trying to produce peak force as close to and high up the Y-axis as I could get it. I was trying to train my legs to start the drive off the stretcher which as much force as I could muster. What I did not realize was the effect this was having on my shoulders, which were very forcefully jerked backwards every catch. Eventually this became so painful that I contemplated stopping erg workouts altogether.

But with a little thought and a bit of discipline I was able to remedy my shoulder problems on the Dynamic by keeping my shoulders as far away from my ears as I could get them — that is, by keeping my shoulders “connected” to the lats. To do this I had to find and stabilize the neutral spine by sitting upright and locking the elbows at the catch, and then start the drive off the stretcher with my legs while holding my core, from armpits to tailbone, firmly locked into place.

I now focus on being as smooth as I can be as I start the drive off the stretcher and rowing 10 meters-per-stroke, which keeps the stroke rate somewhere between 16 to 20 spm and allows me to concentrate on technique.