Rowing Core ExercisesBy John Davis

Rowing demands strength in all areas of the body, not the least of which is in the lower torso and hip girdle. The purpose of doing core exercises is to give the rower stability, improve posture, reduce back injuries and maximize the connection of the powerful legs to the handle and blade. Core weakness leads to slumping, leaning, loss of connection and an inability to sustain power over distance.

A strong core is more than a “six-pack” stomach. Of importance are transverse strength (rocking side to side - for all rowers) and rotational strength (especially for sweep rowers). It is common with experienced rowers that the obliques, gluteus maximus and the interspinal muscles that surround and support the spine internally need the strengthening. Strength here means more than sit ups or crunches; it involves the entire range of torso motion. Rowing alone will not do the job.

Improvement in core strength is noticeable in the way a rower stands, walks, sits and, of course, rows, and improvement in total core strength leads to greater flexibility, injury prevention and very often, pain relief.

Posture at Finish

Susan Francia, USA Gold Medalist

•Sitting on bottom of the back, not top of legs

•Quads, glutes, obliques and stomach muscles remain engaged until hands away.

•Sit “Proud”

•Chin over sternum

•Rower has more room for finish.

•Easier to swing weight on drive and to swing forward.

Catch Posture

Andrej Synek, Czech World Champion

•Sitting on bottom of the back, not top of legs.•Hips rotated forward.•Reaching out from sternum•“Armpits over the knees”•Taller means it’s easier to reach the water•Core engaged•“Sitting proud”

Poor Posture

•Sitting on “haunches”

•Hips not rolled forward

•Lower back curved, not flat

•Abdominals not engaged

•Sitting low in the boat

•A lack of connection from feet to handles

Core Exercises

The following are some of the exercises we have used with good results at Twin Cities Youth Rowing in Edina, MN. Many thanks to Tina Cho, whose master’s degree work and training in Ju Jitsu and Crossfit brought these and more to our program.

We do from 12-30 minutes of core work 3-5 times a week. These are not the only effective exercises we do, but they are some of the more creative ones.

ScorpionPurpose: Strength and flexibility for hips, low back and obliques.

Motion. Start by laying on belly with arms spread. Rotate hips so toe touches opposite hand. Try to keep chest flat to floor. Alternate.

Basic: 15-20 reps, 1-2 sets

Advanced: 20-30 reps, 2-3 sets

Face down on mat

Penguins

Purpose: Builds obliques, hips, abdominals, and interspinal muscles

Movement: Sitting on butt, with knees up and shoulder blades off the mat, rock torso left and right, touching heels. Alternate at a moderate rate.

Basic: 20 reps, 1-3 sets

Advanced: 35 reps, or 90 or more seconds, 1-3 sets

Lemon Squeeze

Purpose: Abdominals,hip flexors, interspinals.

Movement: Isometric. Balance on butt with straight legs up and lower back off the mat. Stay as low as possible.

Basic: 30-45 seconds, 2-3 reps

Advanced: 1-2 minutes, 3 reps

Medicine Ball Sit-upsPurpose: Builds abdominals while causing the rower to keep core stable

Movement: Just like a regular sit-up but include a medicine ball or weight. Keep arms straight and weight high and directly above hips.

Basic: 5-12 lbs, 12-25 reps, 2-3 sets

Advanced: 15-35 lbs, 12-25 reps, 2-3 sets.

Russian Twists

Purpose: Builds abdominals, obliques, interspinals. Improves rotational strength and flexibility

Movement: Torso at 45 degree angle to mat. Touch weight to floor next to hip. Alternate sides.

Basic: Feet on mat. 0-10 lbs., 15-30 reps, 2-3 sets

Advanced: Feet off the mat, 15-35 lbs, 15-30 reps, 2-3 sets

Superman / Swimming

Purpose: Builds lower back, glutes.

Movement: Keep arms and legs straight and off the floor. Head up.•Superman: Isometric. Hold position.•Swimming: Paddle arms and legs up and down.

Basic: 20-60”, 2-3 sets

Advanced: 60” 2-3 sets. Can put a 5-20 lb. weight on mid-back

V-SitsPurpose: Build abdominals and hip flexors.

Movement: Pike up and touch ankles. Keep toes pointed, legs straight and get lower back off the mat.

Basic: 10-25 reps, 2-3 sets

Advanced: 30-50 reps, 2-3 sets. Or hold at top for 5 seconds in sets of 10-15

Opposite Toe V-Sit

Purpose: Abdominals, hip flexor, obliques.

Movement: Same as v-sit but lift just one leg and touch opposite toe.

Basic: 10-25 reps, 2-3 sets

Advanced: 30-50 reps, 2-3 sets. Or hold at top for 5 seconds in sets of 10-15. Can also lift both legs and touch opposite toe

High-5 Situps

Purpose: Build abdominals and hip flexors.

Movement: Lock left feet at ankles. Sit up and high-5 at top with both hands. Swap feet.

Basic: 20-40 reps each foot. 2-3 sets

Advanced: 50-100 reps each foot, 2-3 sets.

Bus Driver

Purpose: Rotational strength

Movement: With weight bar and one plate, stand with feet apart and arms straight. Hold onto weight plate like a steering wheel and rotate the bar so hands swing out. Keep shoulders over hips. Do not bend over, just twist over hips.

Basic: 5-10 weight on bar, 15-30 reps, 1-2 sets

Advanced: 20-40 lbs, 10-30 reps, 2-3 sets

Lunge with Weight

Purpose: Rotational strength, quads, glutes, obliques, hamstrings, shoulders, interspinals, etc. Helps posture.

Movement: Like a regular “lunge”, but rotate toward side of extended leg. Arms straight out, control posture.

Basic: 0-10 lbs, 10-20 reps, 1-2 sets

Advanced: 15-30 lbs, 15-40 reps, 2-3 sets

Lunge and Hold

Purpose: Hips, lower back, quads, glutes

Movement: Same as a lunge but hold at bottom.

Basic: Hold for 10-12”, 5-10 reps, 2-3 sets

Advanced: 12-25 reps, 2-3 sets. Can hold for longer or can use weight. Also can hold in rotated position

1-Legged Ball Toss

Purpose: Balance, coordination, interspinals, hip and ankle strength, arm strength.

Movement: Toss medicine ball to partner. Remain on 1 foot at all times.

Basic: 5-15 lb ball. Vary distance. 10-25 tosses each leg. 2-3 sets

Pike and Lever

Purpose: Hip, abdominal strength. Flexibility.

Movement: Partner stands with arms out high enough to make the rower reach high to touch. Hold onto partners ankles, and lift legs to touch partner’s hands. Shoulder blades should come completely off mat to that only shoulders are on mat.

Advanced only: 10-30 reps, 1-3 sets

Push-AwaysPurpose: Hip, abdominal and rotational strength. Flexibility.

Movement: Partner stands with heels in armpits, arms straight out or higher. Active person holds onto partners ankles, and lifts straight legs. Partner shoves legs down hard, forward or to either side. Shoulder blades should remain on mat.

Advanced only: 12-30 reps, 1-3 sets

Manual TwistPurpose: Stability and rotational strength. Obliques, interspinals, hips.Movement: Wide stance, knees slightly bent, arms straight out and elbows locked. Keep spine aligned and head over base. Complete rotation from far left to far right and return as hard as you can. Partner resists with enough force to keep the hands moving at a very slow but steady pace. One rotation should take 15-30 seconds. For strong rowers, this should be made brutally hard by partner. Basic: 3-8 rotations, 1-2 setsAdvanced: 10-30 rotations, 2-3sets. -

Plank/ Side Plank

Purpose: Isometric Exercise for general core strength

Movement: Body remains perfectly rigid. Can rest on elbows or in pushup position. Also, side planks, resting on elbow with upper arm straight overhead.

Basic: 30”-1 min, 2-3 sets

Advanced: 1-2’, 2-3 sets. Can do on lower pushup position. Also, can pull knee up with foot under hips into “spiderman position”.

Plank w/ Shoulder Touch

Purpose: General core strength.Motion: From plank position, with legs slightly spread, slowly alternate touching the opposite shoulder. Move should take 5 seconds. Do not allow the body to rotate or move in the least. Keep butt down.Basic: 8-10 reps, 2 setsAdvanced: 12-20 reps, 3 sets* If someone can do 15 slow reps without shifting their weight, they have good core strength.

Reverse Torso Lift

Purpose: Lower back, glutes, hamstrings. Stretches hip flexors.

Movement. Put hips on edge of high bench (bench pull station). Lift legs to horizontal.

Basic: 10 reps, 2 sets

Advanced: 15-25 reps, 2-3 sets

Bulgarian SquatPurpose: Quad, hip, lower back, glute. Balance and coordination.

Movement: Stand 16-20” from low bench or jumpbox. Put one foot on box and squat other leg so thigh is parallel to floor.

Basic: No weight or up to 20lb bar. 5-15 reps each side, 2-3 sets

Advanced: For 16 years and over. 35-60 lbs, 10-20 reps, 2-3 sets

Sit Up – Push down

Purpose: Abdominal Strength

Movement: Same as Ball sit-up except that partner pushes down when you’re at the top. Keep arms straight at top.

Basic: 5-12 lbs, 10-20 reps, 2 sets

Advanced: 15-25 lbs, 12-20 reps, 2-3 sets.

Figure 8’sPurpose: Stability and rotational strength. Obliques, interspinals, hips.

Movement: Stand 18-24” apart with feet shoulder width apart. Pass ball or weight around your back to the opposite side of partner, who brings it around the front and passes it around to you, Ball travels in a figure 8.

Basic: 10-15 lbs, 2 sets, 15-20 reps in each direction.

Advanced: 20-35 lbs, 2-3 sets, 25-50 reps each direction