I begin upper body training for rowing with the main movements of the horizontal push and horizontal pull. Upper Body Training for Rowing: Beginner Level ![]() As a general rule, upper body training for rowing more often focuses on general athletic qualities and filling gaps in development from only rowing and erging. For example, upper body exercises like the push press and some horizontal pulling exercises that train the skill of force production at the lower body transferred through the torso to an implement held in the hands can help rowers learn to improve force transfer and coordination when rowing. There are instances of reciprocity and mutual benefit. Strength training to improve strength, rowing training to improve rowing. We use strength training to improve general strength, rate of force development, correct specific weaknesses, and improve muscle size and balance, and then we apply all of that in rowing training to improve ability to row. Strength training PLUS rowing training improves general athletic qualities to produce a functional athlete who can then become an excellent rower through dedicated rowing training. But also, activate your lower traps during the mid-drive.” It’s too much for athletes to think about, and too much expect from one training modality alone. “This drill is for good connection at the catch. Even when doing non-competitive technical work, one element of technique may degrade while an athlete focuses on another element. This may work to move a boat in the short-term, but won’t work for developing strength, correcting imbalances, and making long-term performance improvements. “Use your lats! But also, don’t let them walk on you!” Under stress, rowers tend to do whatever they need to do to produce force. There is interference at play, including unpredictable boat movement from the environment and other teammates, as well as competitive goals during practices and races. It is a physically stressful environment, which increases the challenge of focusing on internal cues like muscular activation. ![]() There is a lot for rowers to think about during rowing practice already. ![]() In this case, more rowing is only worsening the imbalance, not correcting it.Ī skeptic may say that this should be addressed through technical stroke work, continually cueing the athlete to keep the shoulders down and pressure in the lats, but here lies our second major problem. For example, a rower with disproportionately strong upper trapezius muscles will tend to shrug the shoulders to produce stroke power, which reduces the contributions of the lats and other mid-back and shoulder muscles. These imbalances can prevent effective use of weaker muscles. Most rowers who do only rowing training and no strength training will already have some muscular imbalances from rowing training. There are several problems with this approach. Some skeptics of upper body training for rowing say that rowing and erging already trains the upper body adequately for the sport demands, so there is no need to apply further effort with strength training.
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