Competitive rowers need strength training for muscle groups that contribute to their rowing performance. They also must work on the muscle groups that are relatively less involved in the rowing movement. As Peter A Derow mentions, as a competitive rower, one would want to increase their force output, put greater power in every stroke and stabilize the core, while also providing adequate attention to the opposing muscle groups. Maintaining balance between muscle groups ensures better performance on the whole, and also lowers the risk of injury.
Peter A Derow underlines weight training lifts for rowing that competitive rowers must try
Competitive rowers are prone to engaging in strength training all year long. They focus on building power, strength and muscle mass in the off-season. As the competitive season comes closer, their focus shifts to rowing performance. Strength exercises are important for rowers as it helps them to increase overall muscle mass and maximize efficiency.
Here are some of the best strength training lifts for rowing:
- Dumbbell Snatches: Single-arm dumbbell snatches are ideally safer in comparison to barbell snatches, and would help one to identify weaknesses and imbalances in their strength and movement pretty fast. This exercise is good for building up the back, shoulders and grip strength. Balancing the body throughout the lift also helps strengthen the core. One must not throw the dumbbell up into the air and put themselves off balance, as doing so may cause a shoulder injury.
- Front Squats: Owing to the high movement and focus on lower body strength, fronts squats are among the best exercises for rowers to try out. It shall target their glutes, hamstrings and quads, which help rowers to push when they are out on the water. One would need a barbell set a bit lower than their shoulder when doing front squats. It is better to not lift with the lower back, and rather focus on pushing with the legs, spine and chest out. One must prioritize form over the weight they bear when lifting anything heavy. They must keep the thighs parallel to the ground in order to avoid overextending the knees.
- Deadlifts: Deadlifts tend to mimic the motion of the slide, and therefore are quite beneficial as part of a strength training regimen. Such a lift provides rowers with a one-step way to train rower muscle groups, by targeting the back, core, glutes, flexors, hips, hamstrings and quads. A barbell would be necessary for this exercise. As overextending the knees can cause injuries, one must focus on the correct muscle groups and use the knees as a hinge, nothing more.
- Back Squats: This lift also puts emphasis on increasing leg strength, while targeting the lower back, hamstrings, glutes, quads and core. Competitive rowers who want to make their drive more powerful must add back squats to their training schedule.
As Peter A Derow mentions, increased strength would mean less effort per stroke and more endurance for the rowers. Hence, they should consider trying out the exercises discussed above.