Peter A Derow Lists Strength Exercises That Can Support a Rowing Workout

Competitive rowers need strength training for muscle groups that tend to contribute to the rowing performance. They also have to work the muscle groups that are comparatively less involved in the rowing movement. As Peter A Derow mentions, as a rower, one would want to increase their overall force output, put more power in every stroke, and stabilize the core, while also paying attention to the opposing muscle groups. Maintaining balance between muscle groups is imperative for the overall performance of the rower, and also reduces the risk of injury to a good extent.

Peter A Derow highlights a few strength exercises that can support a rowing workout

Majority of competitive rowers do strength training throughout the year. They work on building muscle mass and strength in the off season. As the competitive season comes closer, the focus majorly shifts to rowing performance. Overall, competitive rowers would want to maintain as much power and strength as possible simultaneously. Workouts based on strength training help rowers to increase their muscle mass and maximize efficiency.

Here are a few strength exercises that can support a rowing workout:

• Squat: Rowing largely relies on the quads. Therefore, incorporating a squat movement in the strength workout routine helps rowers to make sure that their quads can withstand the stress. Both back and front squats can boost overall rowing power.

• Single leg-step up: Much like squats, single leg step up is also a good quad workout. This workout is good for the whole lower body, starting from the glute muscles to the calves.

• Leg press: For rowers preferring machine workouts, leg presses would be a good way to strengthen the quads. They also help in building glutes. The weight pressed should gradually increase, with the improvement in the fitness levels of the rower.

• Lunge: Lunges are effective in building strength in the hamstrings. As such muscles lie opposite the quads, keeping them strong helps in lowering the odds of a muscle imbalance.

• Deadlift: Deadlift also works the hamstrings of the rowers. As rowing is a highly quad focused activity, the more one does to build the hamstrings, the better they will be at supporting the muscles at the front of the leg.

• Overhead press: This exercise helps in building upper body strength, and targets deltoids, pecs and trapezius muscles. It also helps in increasing strength in the triceps, ultimately contributing to a stronger, more fluid pulling motion.

• Bench pull: This is an exercise that uses dumbbells and can provide additional strength training by engaging more muscles.  
• Bent over row: Even though it does work muscles in a manner similar to the bench pull, the bent over row is done standing and bent forward. Bench pull, on the other hand, is done lying face-down on a bench.

As Peter A Derow mentions, for competitive rowers, strength training has to go way beyond weightlifting, and ideally should include a good mix of the exercises mentioned above. Increasing strength would imply to better endurance and less effort per stroke. It would help rowers to increase their overall performance on water.