Strength Training for Rowers

Jason Price, MS, CSCS, ATC, LAT, CPT, USAW Club Coach

The four phases of the rowing stroke the rower will be required to have adequate range of motion in several joints, adequate stability in the torso, and the ability to generate adequate force with the lower extremity.  Starting with the Catch phase and powering through the drive phase to the finish and through recovery proper range of motion within the ankle, knee, hip and torso is a must.  In order to appropriately generate power with the lower extremity during the drive phase and transfer this power through the torso and down to the oar the rower must be able to move through appropriate ranges of motion.  One detrimental adaptation from training can be from the repetitive stress on the hips and lower back in rowing.  It is not uncommon to have tightening of structures of the hips and the low back which in turn will limit range of motion.  Most notably rowers typically will have tight hamstrings and hip flexors. 

Lack of mobility coupled with unbalanced strength or weakness is a recipe for injury.  Involvement in a proper strength and conditioning program with emphasis on flexibility of the hip, lower extremity strength and power, and torso strength will significantly decrease the chance of injury and significantly improve performance of rowers, especially if they have never been involved in a strength training program. 

Here is a sample of some of the exercises we use with our rowers at Ullucci Sports medicine:

Hip mobility Drills – These drills are designed to be done after a complete dynamic warm up.  The help to encourage mobility throughout the hip, they are not just performed after the warm up but with some individuals they are done daily.

Split Squat:  This exercise is performed with the legs split apart so that the down knee and thigh will be perpendicular with the ground and the hands are behind the head.

Lower the back knee towards the ground so that it will hover just above it or as low as mobility will allow for the torso to remain upright and perpendicular to the ground.

Side Lunge:  The side lunge is performed with the feet slightly outside shoulder width and the arms out directly in front of the body.  Lunge to the side keeping the arms in front of the body and the knee and foot lined up.  Sent the hips back and the torso should come forward but you should try to keep the back in a neutral posture by emphasizing the chest up.  The hip should only go as deep as mobility will allow for a neutral spine with the chest up.

Rotary Lunge: The starting stance is with the front leg’s foot facing forward and the back legs foot facing away at a 90 degree angle from the front foot.  The stance has the feet just slightly outside shoulder width.  Lift the front foot toes up and sit the hips back.  The back foot and knee should line up and the depth of the lunge should be as deep as mobility will allow for a neutral spine with the chest up.

Hang Power Clean – This exercise is an excellent choice for developing explosive strength throughout the total body.  This exercise involves nearly every muscle of the lower & upper extremities and the musculature of the torso.  Performed explosively it is best performed with proper coaching and with weight that ensures proper technique and acceleration of the barbell.  The start position is with the feet hip width apart and the knees slightly bent.  The lifter should distribute their weight through whole foot with emphasis through the rear foot.  Their back is in a neutral spine posture with their shoulder blades tight with the spine.  Their arms are straight and they grip the bar with a closed grip or a hook grip.  The barbell is accelerated up from the hang position to a triple extended position where the ankles, knees and hips are fully extended and the shoulders are shrugged.  This is accomplished by pushing away from the floor.  The arms are maintained straight until the barbell reaches maximal height.  At that time the lifter quickly changes their upward momentum by accelerating down ward by pulling their body under the barbell.  They snap their elbows through the barbell by loosening their grip driving the elbows up and then quickly around the barbell.  The bar is received in a ¼ squat position with the elbows parallel to the ground.

Front Squat  - The front squat begins with either a grip similar to the finish position of the clean or a cross over grip displayed below.  The barbell with be in a squat rack and should be unracked by the lifter after they brace their abs and then they should take a few steps away with the barbell.  From a fully erect position the lifter starts the lift by pushing their hips back and quickly follow with bending of the knees.  The spine should be maintained in a neutral posture with emphasis on keeping the chest up.

During the decent in the front squat the elbows should be kept parallel to the ground and the lifters weight through the whole foot with empisis on the rear foot.  The proper depth for a front squat is the hip parallel or below the knee.  As the lifter lowers the barbell they should not allow the knees to cave inward or move too far forward over the toes. 

Deadlift – The deadlift begins with a barbell on the ground.  The lifter should have their feet under the barbell and hip width apart.  From here they should bend down and grip the bar with a closed grip just outside the knees.  The bar should be touching the shins and positioned over the middle of the foot.  The back should be in a neutral spine posture and the hips above the knees.  The shoulder blades should be positioned directly over the barbell making the shoulders appear to be in front of the bar.  The head should be looking directly ahead.  From the start position the lift begins by the lifter bracing the abs and pushing the knees back away from the bar.  When this happens the hips will rise and the lifter should keep the back tight and neutral.  This will cause the bar to lift off the ground. From the knees the focus of the lift should be on keeping the abs braced and back tight.  Once the bar clears the knees the glutes should be fired and the hips thrusted towards the bar.

The lift is half over when the hips reach the bar and lock out is achieved.  After this the direct opposite is done to lower the bar back to the ground.  Keep the abs braced and back tight.  Push the hips backward and allow the bar to go down the thighs till it reaches the knees.  Once the knees are cleared by the bar bend them and the bar should be lowered back down to the ground and should end in the position over the middle of the foot.  The finish position and start position should be identical and then another repetition can be performed.  During all times the back should be maintained in a neutral spine.

Romanian Deadlift – The Romanian Deadlift (RDL) is a great lift for building back and posterior hip strength and also maintaining and gaining flexibility in the posterior hip.  This lift begins from the finish position of the conventional deadlift.  Start by bracing the abs and  allowing the knees to be slightly bent.  Maintaining a neutral spine by keeping the chest up during the lift push the hips backwards and slide the bar down the thighs.  The bar path should stay over the mid foot and the knees should not move.   The only joint that moves during the RDL is the hip.  The focus is on bending solely at the hip and maintaining a neutral spine.  Go as far as your hip motion will allow and do not allow any movement at the spine.  Once at the bottom of the motion, squeeze the glutes and bring the hips to the bar and return to the start position.

Bent Over Row – The start position is similar to the conventional deadlift.  The difference being that the hips are pushed up higher so that the torso is parallel to the ground.  The barbell may be away from the middle of the foot and more towards the toes.  At the start the spine should be kept in a neutral posture.  Initiate the lift by bracing the abs and pulling the barbell up from the ground.  Maintain the chest high and the back in a neutral position.  Do not allow the shoulders to move up.  The torso should remain level as the bar is pulled up from the ground to just below the sternum.  Once the barbell touches the body lower the bar back to the ground in a controlled manner.  Once the barbell is on the ground rebrace the abs and perform another rep.

Bird Dogs – This exercise begins on your hands and knees.  Your hands should be directly below your shoulders and knees below the hips.  Position in a neutral spine and this posture should be maintained during the exercise.  From this quadruped position raise one arm and the opposite leg at the same time.  Be mindful of your spine and do not allow curvature or excessive hyperextension.  Pause for a moment when the arm and leg become parallel to the ground then in a controlled manner return to a quadruped position being mindful of your posture and spinal alignment.

Russian Twist – this is an excellent abdominal exercise for athletes who are involved in rotation with stabilization.  Elevate your feet a couple inches from the ground and have your torso at about a 45 degree angle off the ground.  Holding a weight or medicine ball perform rotations touching the weight to the ground with each repetition.

V sit up – Lie on the ground with your legs extended and your arms extended over your head.  Simultaneously perform a leg lift and a sit up.  Attempt to touch your hands to your toes and then return to the start position.

[HOME]