resistance training for rowing
TRANSCRIPT
Resistance Training for Rowing
Rowers often look towards the gym to give them the edge over rivals. While training competitive
rowers over the last 15 years and have found a number of specific resistance exercises very useful.
Resistance training alone wont make a champion rower but when used correctly it will improve your
performance in the boat.
Rowing stands alone from other sports in a number of unique ways. The high demands placed on
the muscular system by nearly recruiting every muscle in the body. The rowing stroke uses a
repetitive action while employing dynamic and static components. Unlike most other sports that
require bipedal locomotion (Running and swimming), In rowing both the lower and upper limbs
produce force in the same action at the same time. Therefore rowing has some specific needs from a
well-designed resistance programme.
In my opinion and experience the most important factor for improvement in a sport is to practise
the sport. I am stating the obvious I know but I have seen plenty of sports people spend far to much
time in the gym. Most of your training should be on the water, resistance training should range from
a minimum of two weekly sessions with a maximum of four or five sessions depending on your
competition level and how much time you can put into training.
Stay away from split workout programmes. I believe resistance training should focus on total body
workouts when training for rowing. Training the nervous system is highly specific. Isolating body
parts as seen in many traditional weight-training exercises will adapt the nervous system to be more
efficient at isolated movement. If you train the nervous system to isolate individual muscle groups it
will decrease its ability to coordinate muscle groups into complex movements such as jumping or
throwing a ball. Using compound exercises will train the nervous system to coordinate between
multiple muscle groups and to achieve a greater number of complex movement patterns. This
closely resembles the athletic demands placed on our coordination during rowing.
Over the last 15 years training competitive rowers from club to international level I have made some
changes to existing exercises and found some specific techniques .The exercises below are a small
selection but not the only exercises I would recommend. For example I haven't included 45 degree
leg press which is one of the best resistance exercises for rowing. The exercises below are not to be
used as a standalone programme. I take each athlete as an individual case and design a specific
periodised programme depending on their abilities, weaknesses and goals.
Before commencing any of these exercises seek clearance from a medical practitioner.
Barbell Front Squat
The squat is one of the prime exercise patterns for rowing. From the catch phase the drive is
initiated by the rectus femoris (One of the Quads) The hamstrings and gluteus maximus work as
pelvic stabilises during the drive. The start of the drive phase is where the greatest increase in power
output is seen during stoke. Both squats and the drive phase activate similar muscles.
Back Squat vs Front Squat.
Which is better back or front Squat? Although the main advantage with the back squat for rowers is
an increase in maximal lift compare to the front squat. I would choose front squat over back squat
for most rowers. I have found though experience there is an increased danger of lower back injuries
for some rowers during the back squat.
This is due to the repetitive natural of the sport creating muscular imbalances. Because of the
muscle groups used during the rowing stroke number of changes to posture can be seen. I will focus
on just two for this article, forward hip tilt and lower back lordosis ( Tight lower parapinals, tight hip
flexor and weak hamstrings). With some of the rowers I have trained there has been an imbalance
between the lower paraspinals (Lower back muscles on the sides of the spine) and the gluteals. With
an increase in strength of a muscle group you often see a shortening of that group. When the lower
paraspinals become stronger and shorter they can contribute towards lordosis (excessive inward
curvature of the lower spine).
During the back squat loading though the lumber vertebra is huge. Lumber lordosis changes the
loading away from the body of the vertebra toward the spinal cord. It can also results in a difference
in the thickness between the front and back parts of the intervertebral disc (wedge affect). The front
squat has a more upright trunk position during the lift. This can decrease the curve from lordosis and
improve the loading on the lower spine.
(Source: Excelsiorgroup. Image by Unknown)
Starting Position
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Keep
elbows high, eyes on the horizon and the chest up. Move with hips first then knees. Squat as if
sitting into a chair, keeping the abdominals strong. Breathe in as you descend.
Finishing Position
Stop decent if the heels start to rise or the pelvis tilts backward. How deep you go depends on your
flexibility, lifting experience and form. Then drive up to starting position, keep chest up and eyes
above horizon. Breathe out as you rise up using a valsalva maneuver. (Don’t hold your breath during
all exercises). Repeat depending on rep range.
Dumbbell High Pull
Often an Olympic style exercise is used during a power phase of the resistance programme for
competitive rowers. In most cases it will be the power clean. Great exercise but it has some
limitations when used by rowers. For a start if you are using an Olympic bar on the ground the
starting position is quite high. Therefore it will produce a limited flexion of the legs and torso. Flexion
of these joints is greatest during the start of catch phase.
(Source: www.carlosdinares.com. Image by Unknown)
The greatest need for power production is in the earliest stages of the rowing stroke. (As you can
see in t graph 1). The trouble with using power cleans on the ground is you miss the early position
with the greatest flexion in the lower body
Graph 1.
Handle force and handle velocity versus power for a rowing stroke. Figure from Dr. Valery Kleshnev’s
Rowing Biomechanics Newsletter March 2014
I introduced a stable box so the deep catch position can be copied by the starting position of an
Olympic lift. Using a box will place a greater demand on flexibility so you might have to work on the
depth and start with a lighter load. I also prefer the high pull Olympic lift over a power clean because
in the power clean the catch of the bar has little use to a rower. You can use an Olympic bar or
dumbbell for high pulls. In this case I went with dumbbells because they increase the demands on
stability during the exercise.
Starting Position
Stand on a stable box or step. Feet should be a similar spacing as in the rowing position, toes
forward and slightly outward. Standing with back rigid and flat or slightly arched. Eyes on horizon.
Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high
as possible. Aim for the armpits with the dumbbells.
Finishing Position
After the lower body has fully extended and the dumbbells reached near maximal height, control the
dumbbells back down to starting position and repeat depending on rep range.
Bent-over dumbbell Row
Towards of the end of the drive phase the rower engages scapular adduction and elbow
extension. There are several row style exercises you can do in the gym to activate the same muscle
group involved in the phase. I see the prone row used in a lot of rowing programmes it has its
limitations. Preforming the exercise on a bench decreases the range of motion and cuts out the most
important part of the exercise. The last 20% of the range of motion (ROM) should focus on scapular
adduction. I prefer to use bent over dumbbell row because you a get a greater ROM and you also
get an integration between the legs, core and shoulder complex.
Starting position
Start with feet shoulder with apart. Hold the dumbbells with a neutral grip shoulder width apart.
Bend at the hips while keeping the back and neck in a neutral position. Hold dumbbells just above
knees.
Up-phase
Pull Dumbbells up toward stomach while keeping your elbows close to your sides. Draw shoulder
blades together at the top of the exercise.
Down Phase
Slowly lower dumbbells to starting position.
Seated Double Cable Row
The seated cable row is another great common exercise in a rowing programme. The seated cable
row is a similar exercise to the bent over dumbbell row with a focus on the later phase of the drive. I
started using double cable seated row with rowers to be even more specific to a sculling technique.
With the individual cables you can mimic the part of the phase before you start with recovery.
Another change to the traditional technique of a seated row I use is a reach forward like the catch
phase and back extension as you pull the cables back. Again you are integrating the different muscle
groups together similar to the rowing stroke.
Starting Phase
Sit with a slight bend in your knees. Reach forward with two D handles to the starting position
similar to the catch position of a rowing stroke.
Pull Phase
Pull Cables toward stomach while keeping your elbows close to your sides. Draw shoulder blades
together at the top of the exercise. Then with control return to the starting position.
Swissball Rollout
The two contact points for force production of the rowing stroke are the feet and the hands. The
bum doesn't count because the seat moves. The middle of these two points is the core (torso).
Newton's Third Law, For every action, there is an equal and opposite reaction. You push with your
legs and pull with your arms. With rowing, force travels from the legs into the boat and from your
upper body into the oars which drive the boat forward in the water. Your body’s ability to transfer
this force as economically as possible will increase the amount of force you can apply and give you
speed on the water. A strong core (torso) is essential for this process.
The swissball rollout is a great core exercise producing high demands on core strength and stability. I
like the way it integrates the hip and shoulder complexes into the exercise.
Starting Point
Knee on a swissball in front of a bench. Keep back and neck in a neutral position throughout the
exercise. Start with knees bent and hands or elbows on the bench depending on your experience
with this type of training.
Rollout Phase
Roll the swissball out with you knees while keeping your neck and spine in neutral position. Limit the
range of motion when you start. Increase the distance you roll out the ball as you become more
confident with the exercise. Swissball rollouts are demanding, if you feel pain in the lower back limit
the range. Slow return to the starting position.
Richard Leonard BSc Sports and Exercise Science
Personal Trainer
M: 07511468490
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