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scormi5
LSU Fan
Baton Rouge, Louisiana
Member since Jan 2007
1661 posts

Secondary exercises to improve rowing
Military; due to a nagging injury, this is the first year in 10+ years I’m doing rowing instead of running for my fitness test.

I’m doing plenty of rowing, but was curious if there are any other exercises I can do that will help increase my times (more so than, you know, just rowing).


DR93Berlin
Member since Jul 2020
130 posts

re: Secondary exercises to improve rowing
What’s the test? 2K? Besides aerobic capacity, rowing is primarily leg drive, so I’d say back squats


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
44665 posts

re: Secondary exercises to improve rowing
quote:

What’s the test? 2K? Besides aerobic capacity, rowing is primarily leg drive, so I’d say back squats


Since it's rather low intensity (as far as actual weight goes) probably squats with a weighted vest.

When we do the baseline at GCF, which is a 500M row, 40 squats, 30 situps, 20 pushups and 10 pullups, my air squats are slow as frick because the quads are trashed.

So, something as simple as 1 min on/1 min off air squats for like 20 minutes.


Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
17583 posts
 Online 

re: Secondary exercises to improve rowing
quote:

Since it's rather low intensity (as far as actual weight goes) probably squats with a weighted vest.

When we do the baseline at GCF, which is a 500M row, 40 squats, 30 situps, 20 pushups and 10 pullups, my air squats are slow as frick because the quads are trashed.

So, something as simple as 1 min on/1 min off air squats for like 20 minutes.


Creating power is super important on the rower. Look at the dudes that have the world records on it, they're mountains of men.

Obviously, he can't just get huge because there's other parts of the test, but building power is going to help a ton.

And for the purposes of what hes doing the arobic capacity to move lactic acid out of the quads like in the workout you are describing isn't as important because the workout is over after the row.


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boxcarbarney
LSU Fan
Constantinople Street
Member since Jul 2007
18258 posts

re: Secondary exercises to improve rowing
Other than rowing, sumo deadlift highpulls with an empty bar may help.


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Jim Rockford
LSU Fan
Member since May 2011
83064 posts
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re: Secondary exercises to improve rowing
The best thing you can do to improve your time is to develop great technique. Once you do that you can work on your stength. If you don't have a coach there are lots of videos on youtube. Once I figured out what I should be doing and could duplicate it on every stroke, my times got drastically better.

Obviously long term getting stronger will help a lot, but if you're relatively new to it and you have a test coming up, developing great form will help you more than anything.
This post was edited on 6/11 at 3:36 am


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AyyyBaw
LSU Fan
Member since Jan 2020
547 posts

re: Secondary exercises to improve rowing
Agree with above, best thing to do for quick improvement is to dial in technique. For a secondary strength movement I would think about a trap bar deadlift at a challenging intensity, but something you can maintain a quick bar speed with. Think about your body position during the catch on a rower. Now imagine you maintain that position but rotate your whole body so that your feet would be on the ground instead of the rower straps. Pretty close to a TB deadlift.


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