Free Shipping Available on Backpacks

-- Days
-- Hrs
-- Mins
-- Secs
Rowing performance can be considerably improved by specific resistance exercises that target the muscles involved in the rowing stroke.

Educating yourself on which exercises to utilise will help you improve form and power output so you can row faster for longer.

Here are four simple strength exercises to do in the gym that will make you better in the water or on the rowing machine.

Front Squat

The front squat requires a more upright torso than the back squat, so it better targets the core, upper back and quads. The lowest position is also very similar to the catch portion of the row, making it more specific to the sport. It also slightly reduces injury risk compared to a back squat because less force is being placed on the back due to a more upright torso.

Romanian Deadlift

Romanian Deadlifts target the hamstrings, glutes and back. It improves flexibility too by stretching the hamstrings on the lowering portion of each rep. The movement through the hips is also similar to that of a rowing action.

Military Press

Strength in the upper back, shoulders and arms is crucial to applying the power from the lower body on to the oar. The military press helps build this strength by targeting all three areas. Whether it’s performed with a barbell, dumbbells or kettlebells, this exercise can also help to improve posture by strengthening the upper back.

YWT Raise

YWT raises require mental strength that any rower needs to possess in abundance. They help build strength across the mid and upper back which is crucial for stability and power. Like other exercises that target the upper back, they can improve posture and require a relatively low load to do so.

Latest Stories

View all

The Mental Side Of Racing - Jake Dearden

The Mental Side Of Racing - Jake Dearden

The Mental Side Of Racing: Building Resilience For Long-Distance Events Endurance events test more than just your physical limits; they push your mind to its edge. After completing The Speed Project, a 540km relay run from Los Angeles to Las...

Read more

#WOTW: Jake Dearden Series

#WOTW: Jake Dearden Series

Jake Dearden's Latest Workout To Try Warm-Up 200m Easy Jog, into: For Quality: 10m High Knees 10m Bum Kicks 10m Straight Leg Bounds 10m A-Skips Workout 30-Minute AMRAP: 5 Sandbag Ground to Overhead 10 Burpees Over the Sandbag (Lateral) 20...

Read more

#WOTW: Cycling Series - Monuments Edition

#WOTW: Cycling Series - Monuments Edition

Celebrate The Monument Races Total Time: 75 minutesWorkout Style: Structured interval trainingTraining Environment: Indoor trainer or outdoor rideTarget Audience: Road cyclists, Zwift users, Monument race enthusiasts Warm-Up (10 Minutes) 5 minutes easy spinning at Zone 1–2 3 × 30 seconds...

Read more