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Strength Training for Rowers: The Key Lifts You Shouldn’t Skip

Feb 3

4 min read

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Written by Cat Trentham


Indoor rowing is a great full-body workout in itself, but if you want to take your performance to the next level, strength training is essential. A well-structured strength programme can improve power, endurance, and injury resistance, all of which translate to better rowing performance. But, not all exercises are created equal. Here are the key lifts every rower should incorporate into their training and why they matter.



1. Deadlifts – The Ultimate Strength Builder


Why?

The deadlift mimics the movement pattern of the rowing stroke, strengthening the posterior chain (glutes, hamstrings, and lower back) while reinforcing proper hip hinge mechanics. A stronger deadlift means a more powerful leg drive on the erg.


How to do it:

Stance: Stand with feet hip-width apart, bar over midfoot. Toes slightly out, shins just behind the bar.

Grip: Bend at the hips and knees to grip the bar just outside your legs, keeping the arms straight.

Setup: Lift chest, engage lats, and set a neutral spine. Hips should be higher than knees.

Lift: Drive through the floor, extending knees and hips together. Keep the bar close to your body.

Lockout: Stand tall, squeeze glutes, and maintain a braced core. Reverse the movement to lower the bar.


Rowing Benefit:

A stronger posterior chain improves drive power and reduces fatigue over long distances.



2. Squats – Build Explosive Leg Drive


Why?

Rowing is a leg-dominant sport, and squats strengthen the quads, hamstrings, and glutes—all essential for a powerful push from the catch.


How to do it:

Stance: Stand with feet shoulder-width apart, toes out around 30 degrees. The bar rests on the upper back (low bar) or the traps (high bar).

Grip: Hands just outside shoulders, wrists straight, elbows slightly back.

Setup: Brace your core, take a deep breath, and unrack the bar with a firm stance.

Descent: Push hips back and bend knees simultaneously. It is important to keep the knees tracking over the toes. Keep the bar over midfoot, chest up, and back neutral.

Depth: Lower until hips are just below the knee, maintaining balance and tension.

Ascent: Drive through the midfoot and extend your knees and hips together. Keep the bar path vertical.

Lockout: Stand tall and reset your breath before the next rep.


Rowing Benefit:

A stronger squat translates to greater force production with each stroke, helping you maintain split times more efficiently.



3. Pull-Ups – Strengthen Your Upper Back*


*This exercise can be substituted for a banded pull-up or lat pulldowns if pull-ups are too difficult.


Why?

Pull-ups are highly effective for strengthening the upper back, as they target key muscles like the lats, traps, and rhomboids, essential for posture and stability needed for a strong, controlled drive during the rowing stroke.


How to do it:

Grip: Hang from a pull-up bar with palms facing away, hands just outside shoulder-width.

Pull: Drive your elbows down and pull your chest toward the bar, keeping your body in a straight line.

Peak: Chin clears the bar—pause briefly while maintaining tension.

Descent: Lower yourself under control to a full hang.

Repeat: Reset your shoulders and initiate the next rep.


Rowing Benefit:

Stronger lats mean a more controlled and efficient stroke, reducing excessive fatigue in the arms and improving overall erg performance.



4. Romanian Deadlifts (RDLs) – Boost Posterior Chain Endurance


Why?

Unlike conventional deadlifts, RDLs emphasise the eccentric (lowering) phase, improving hamstring and glute endurance—critical for sustaining power over longer rows.


How to do it:

Stance: Stand with feet hip-width apart, barbell in front of thighs, hands just outside legs.

Setup: Brace your core, set the shoulders back, and maintain a slight knee bend.

Descent: Push the hips back while lowering the bar along your legs. Keep your back neutral and lats engaged.

Depth: Lower until you feel a strong hamstring stretch, keeping the bar close and shins vertical.

Ascent: Drive hips forward to stand tall, squeezing glutes at the top.

Repeat: Maintain control and tension throughout each rep.


Rowing Benefit:

Improves endurance and reduces the risk of lower back fatigue during long sessions.



5. Core Work – Essential for Stability


Why?

A strong core keeps your body stable during each stroke, reducing energy leaks and preventing injuries. Exercises like planks, hanging leg raises, and Russian twists are excellent choices.


How to do it:


Plank:

Setup: Position forearms on the ground, elbows under shoulders, hands flat or clasped.

Stance: Extend legs straight, feet hip-width apart, and balance on toes.

Alignment: Maintain a neutral spine—head, shoulders, hips, and heels in a straight line.

Engagement: Brace your core, squeeze the glutes, and keep the shoulders active (push slightly through the forearms).

Hold: Breathe steadily while maintaining full-body tension. Avoid sagging or piking.

Finish: Lower knees to the ground with control when done.


Hanging Leg Raises:

Grip: Hang from a pull-up bar with hands just outside shoulder-width, palms facing forward.

Setup: Engage your shoulders (slight scapular depression) and brace your core.

Lift: Keeping legs straight, raise them by hinging at the hips until they reach at least 90°.

Control: Pause briefly at the top while maintaining core tension.

Descent: Lower legs slowly and with control, avoiding swinging.

Repeat: Reset tension before initiating the next rep.


Russian Twists:

Setup: Sit on the floor, knees bent, feet flat or slightly elevated. Hold a weight or clasp hands together.

Position: Lean back slightly, keeping your spine neutral and chest up. Engage your core.

Rotation: Twist your torso to one side, leading with your shoulders—not just your arms.

Control: Pause briefly, then rotate to the opposite side with the same control.

Repeat: Maintain core tension and avoid excessive swinging. Keep movements smooth and controlled.


Rowing Benefit:

A strong core improves rowing efficiency by enhancing power transfer, maintaining posture, and stabilising the body through each stroke.



How to Incorporate Strength Training into Your Rowing Programme


  • 2-3 strength sessions per week alongside rowing.

  • Prioritise compound movements like squats and deadlifts over isolation exercises.

  • Use progressive overload (gradually increasing weight) to build strength over time.

  • Balance push and pull movements to avoid muscle imbalances and reduce injury risk.




Rowing isn’t just about endurance—it’s about strength too. By incorporating these key lifts into your training, you’ll develop the power, stability, and resilience needed to perform at your best on the erg. Looking for a programme that combines indoor rowing and strength training? Check out my “Indoor Rowing and Strength” online programming option.

Feb 3

4 min read

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4

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