We did a lot of testing on the squats when I was a national team rower in Denmark. I will not recommend the forward squat. We did a winter season where some did that and others did the normal back squat. What we found was that those who did the forward squat, tended to lean over a bit more in the boat, which created a horrible technique. It is also imperative to have a bench you lie on where you pull the bar up, rather than the standing rowing exercise. It is so important to protect your lower back as one wrong move, can ruin your season, and perhaps career. I have several World Cups, WC's and one OL under my belt, so I do speak form some experience. It should also be noted that NOTHING will replace hours and hours of boat and erg rowing. A competitive rower should always aim for at least 10-11 sessions on either water or erg depending on season per week. On top of that do things like running, cycling or swim. We are so dependent on our oxygen. With weights, focus on leg press, squats, chest pulls, pull ups, lunges, burpies, biceps and deadlift. Then do core and Pilates for the rest which is also imperative to prevent injuries. Just remember that 75-80% of the focus will always be on the boat and erg.
Hey Austen, Thank you gain for the super helpful tips. I'm going to ask about weight training from a slightly different perspective. 1) Since a rowing machine provides both a strength and aerobic workout, how many times a week should you do strength training when you are also doing rowing machine workouts? When should you do strength training in relation to a rowing workout - do your rowing machine workouts in the AM, and do weight training late in the day? Do them on different days?
Hey Andy! Thanks for reaching out. I recommend doing rowing in the AM and strength training in the PM. I have found that 3-5 days of rowing with 2-3x strength training each week is a great recipe for success!
Note - power developmental weight training can be more beneficial for *power* (not *optimal* per se for strength or muscle gains) but power and quick force production if you do the repetitions as fast as possible with no eccentric control, as opposed to bodybuilding where the movement is to be done at a moderate pace with high eccentric control.
As you mentioned, rowing will work your back and bicep pull muscles and your lower body push off muscles - aside from chest press, which other push exercises for upper body and which lower body exercises would you recommend to balance muscles used during your rowing machine workout? And when should you do them in relation to your rowing workouts?
Hey, i'm trying to get the fastest 1k time in a competition at work (time trial 28 Feb). I regularly lift, and have been doing Power Cleans (4 x 3), narrow stance Back Squat (4 x 10), RDL (3 x 10), Bent Over Row (3 x 10) and Ab work on Mondays and Thursdays. I'm very new to rowing and I have no stamina, so where should I focus my efforts for the biggest improvement? Btw my rowing workouts (off the internet) are: Tues - 6 sets of 10 strokes (max effort, 10 resistance) 14 spm, and Fri - 10 x 1 min on 1 min off (6 resistance) holding my average split from when I set my initial time on Feb 1st, which is 1:50/500m as I managed a 3:39 for 1k. Thanks for any help you can provide!
I think that the rowing workouts you are doing as well as the weight lifting are GREAT and you are going to do awesome for your competition. For the remainder of your training, I would focus away from the 6 sets of 10 strokes max effort. Instead, try this workout - 6 x 500m with 2 minute rest in between starting the first at 22 stroke per minute (SPM), and increasing the SPM by +2 at the start of every next 500m. This will help you practice application of power, but will also continue to build up your anaerobic capacity. Good luck on your competition - and let me know how you do!!
Hey man, really liked that 6 x 500m workout, gave me more awareness of staying in certain stroke rates and was pretty tough to finish. I did my time trial today and ended up with a 3:26, which i'm pretty pleased about. Also great ab circuit in your other video with scullers, MB sit ups etc. I think my biggest improvements in time came from a stronger core. Cheers for your help
9to5Strength Congrats man! Awesome work. I really appreciate the kind comment and I am glad I could be of some help. You can only continue to get better from here! Cheers!
I think doing explosive pendley rows might have better carry over to rowing since it forces you to pull the weight from a dead stop thus building more speed and power. Front squats also don't seem better than back squat for quads since it makes you use 20-30kg less weight than on the back squat. The front squat uses more core and lower back to prevent forward lean thus making it harder to lift heavy which is why people can lift more doing high bar squats.
I think that pendley rows would be an awesome one as well. Because the weight is shifted farther back on your body during a back squat, you get much more glute engagement with the lift compared to the front squat. More emphasis on the quads comes from the front squat and the added challenge of involving a stable core and back are also great to help improve core stability and function during rowing. Thanks for creating some good conversation!
75-80% rowing. You are so dependent on being able to consume oxygen and keep going. I see guys who are doing lot of weights, and while they might be able to do a fast start, they die 500 meters in. I was a lightweight and could do 2k in 6.12 but I was not strong like people who throw weights around in a gym. Strong for my size obviously, but still. You will not believe how much you can gain by just putting your head down and focus on erging for a winter season for example. Then carry that over to the water in the summer. Weights is a supplement, nothing more.
Hallo i'm gonna try this... my actual 2k time after a fitnesstraining is 8min22sec. I'll do have yet to find the exact résistance on the rowingmachine although. My age is 45y. What would be the minimum time i should be able to row.
Hey, Ekrem! Great job on your 2k! Weightlifting might help you row faster, but focusing on improving your low stroke rate rowing will help translate to better fitness and a better 2k over time!
They are an INCREDIBLE exercise to help with rowing as it is the lift that most similarly depicts the rowing stroke. The reason why I did not bring them up in this video is mainly due to the fact that cleans are a fairly complicated lift and definitely have the highest risk of injury. My advice is to practice them with super light weight until the form is nailed and then progress into heavier lifts.
I would say it would be better, because it activates the smaller, supporting muscles that are key in the rowing stroke. I'm not an expert, that's just from my own research and personal experience.
The main concern is that most people will need to use significantly smaller weights with dumbells, making it harder to stress (and so develop) larger muscle groups in the legs and back.
To lift weights for rowing, and have it truly make a difference, the angles of the joints involved when LIFTING/PULLING have to be the same as when ROWING. Its been known for decades that lifting for most rowers has some benefit, but not as much as it might. Many top rowers do not lift much at all. They row on the water, and do weightlifting-like intervals on the water. WHY ? Incorrect specificity. Like the squat seen above ? The guy would need to be rowing with his back flat on the seat rail of an erg, or seat tracks in a boat to have those squats help his glutes properly. They help the quads and calves, but the glutes ? Hardly. Dead lifts, or reverse situps ? Have to mimic moving from torso on hips to just past 90 degrees. Why ? Look at someone rowing. They do not move 90 degrees at hips to a straight back Impressive exercise, but not that useful for rowing power. The lack of proper analysis on this, ever, is amazing.
Larry Wagner would be curious to know what you mean by "truly make a difference". Also, while weightlifting in a specific motion to mimic the movement you are doing (i.e. Rowing) can absolutely translate to better improvements, it's incorrect to assume that developing muscular capacity by training a muscle, wether it be a knee extensor, hip extensor, anything WILL improve that muscles ability to perform. You know what I mean? Hopefully I made it clear in the video that rowers should NOT rely on weightlifting to see major improvements in their performance! The erg will always be better haha. I appreciate your comment and feedback! Thanks!
Training Tall, Forgive me, I did not watch the entire video. I do have a unique perspective, having rowed with and earned a seat in a Heavy 4 at a small college, while a 145 lb LW. Weight training DID help, was somewhat more specific. More so, there are biomech efficiencies, and a physics element, that erg does not pickup. Coaches who watch me row can not figure how I accelerate without stern check into catch. But they love to watch it. Theoretical analysts tell me i am full of %#%. But boats don't lie. I have not competed in many years. now 64. And ergs allow bad habits, can SLOW a boat. I know of three golds won using parts of what I do. It will transform rowing. Looking for someone wants to know what they have missed to improve more. Its not traditional. even Dreissegacker brothers agree it is excellent theoretically, but no one can teach it. It was abandoned years ago. My coach tried to teach it. I learned it. I know it. I row it.
We did a lot of testing on the squats when I was a national team rower in Denmark.
I will not recommend the forward squat. We did a winter season where some did that and others did the normal back squat. What we found was that those who did the forward squat, tended to lean over a bit more in the boat, which created a horrible technique.
It is also imperative to have a bench you lie on where you pull the bar up, rather than the standing rowing exercise. It is so important to protect your lower back as one wrong move, can ruin your season, and perhaps career.
I have several World Cups, WC's and one OL under my belt, so I do speak form some experience.
It should also be noted that NOTHING will replace hours and hours of boat and erg rowing. A competitive rower should always aim for at least 10-11 sessions on either water or erg depending on season per week. On top of that do things like running, cycling or swim. We are so dependent on our oxygen.
With weights, focus on leg press, squats, chest pulls, pull ups, lunges, burpies, biceps and deadlift. Then do core and Pilates for the rest which is also imperative to prevent injuries. Just remember that 75-80% of the focus will always be on the boat and erg.
Hey Austen, Thank you gain for the super helpful tips. I'm going to ask about weight training from a slightly different perspective. 1) Since a rowing machine provides both a strength and aerobic workout, how many times a week should you do strength training when you are also doing rowing machine workouts? When should you do strength training in relation to a rowing workout - do your rowing machine workouts in the AM, and do weight training late in the day? Do them on different days?
Hey Andy! Thanks for reaching out. I recommend doing rowing in the AM and strength training in the PM. I have found that 3-5 days of rowing with 2-3x strength training each week is a great recipe for success!
If you have time to learn them, clean and snatch are fantastic for posterior chain strength.
Six years ago! You look so young. Great channel for my row machine.
Thanks Justin bieber
He upgrade him self from Bieber to Jim Carey
Note - power developmental weight training can be more beneficial for *power* (not *optimal* per se for strength or muscle gains) but power and quick force production if you do the repetitions as fast as possible with no eccentric control, as opposed to bodybuilding where the movement is to be done at a moderate pace with high eccentric control.
I would so love to see This program extended to inkluderet the last mentorens exercizes.
Love these old videos
Thanks 😊 helpful video
Good exercise choice. I guess if they(rowers) wanted variation, they could rotate or include chin ups, dips and some deadlift variation
Totally!
As you mentioned, rowing will work your back and bicep pull muscles and your lower body push off muscles - aside from chest press, which other push exercises for upper body and which lower body exercises would you recommend to balance muscles used during your rowing machine workout? And when should you do them in relation to your rowing workouts?
Good information.
Thank you!
Hey, i'm trying to get the fastest 1k time in a competition at work (time trial 28 Feb). I regularly lift, and have been doing Power Cleans (4 x 3), narrow stance Back Squat (4 x 10), RDL (3 x 10), Bent Over Row (3 x 10) and Ab work on Mondays and Thursdays. I'm very new to rowing and I have no stamina, so where should I focus my efforts for the biggest improvement?
Btw my rowing workouts (off the internet) are: Tues - 6 sets of 10 strokes (max effort, 10 resistance) 14 spm, and Fri - 10 x 1 min on 1 min off (6 resistance) holding my average split from when I set my initial time on Feb 1st, which is 1:50/500m as I managed a 3:39 for 1k.
Thanks for any help you can provide!
I think that the rowing workouts you are doing as well as the weight lifting are GREAT and you are going to do awesome for your competition. For the remainder of your training, I would focus away from the 6 sets of 10 strokes max effort. Instead, try this workout - 6 x 500m with 2 minute rest in between starting the first at 22 stroke per minute (SPM), and increasing the SPM by +2 at the start of every next 500m. This will help you practice application of power, but will also continue to build up your anaerobic capacity. Good luck on your competition - and let me know how you do!!
Hey man, really liked that 6 x 500m workout, gave me more awareness of staying in certain stroke rates and was pretty tough to finish. I did my time trial today and ended up with a 3:26, which i'm pretty pleased about. Also great ab circuit in your other video with scullers, MB sit ups etc. I think my biggest improvements in time came from a stronger core. Cheers for your help
9to5Strength Congrats man! Awesome work. I really appreciate the kind comment and I am glad I could be of some help. You can only continue to get better from here! Cheers!
Forget the lifts at such a late stage. Just spend hours on end in the erg.
I think doing explosive pendley rows might have better carry over to rowing since it forces you to pull the weight from a dead stop thus building more speed and power. Front squats also don't seem better than back squat for quads since it makes you use 20-30kg less weight than on the back squat. The front squat uses more core and lower back to prevent forward lean thus making it harder to lift heavy which is why people can lift more doing high bar squats.
I think that pendley rows would be an awesome one as well. Because the weight is shifted farther back on your body during a back squat, you get much more glute engagement with the lift compared to the front squat. More emphasis on the quads comes from the front squat and the added challenge of involving a stable core and back are also great to help improve core stability and function during rowing. Thanks for creating some good conversation!
Any carry over with weighted Hip thrusts ?
Any tips on how to balance weight lifting with rowing. I feel the aching while rowing becouse of lifting.
75-80% rowing. You are so dependent on being able to consume oxygen and keep going. I see guys who are doing lot of weights, and while they might be able to do a fast start, they die 500 meters in. I was a lightweight and could do 2k in 6.12 but I was not strong like people who throw weights around in a gym. Strong for my size obviously, but still. You will not believe how much you can gain by just putting your head down and focus on erging for a winter season for example. Then carry that over to the water in the summer. Weights is a supplement, nothing more.
Hallo i'm gonna try this... my actual 2k time after a fitnesstraining is 8min22sec. I'll do have yet to find the exact résistance on the rowingmachine although. My age is 45y. What would be the minimum time i should be able to row.
Hey, Ekrem! Great job on your 2k! Weightlifting might help you row faster, but focusing on improving your low stroke rate rowing will help translate to better fitness and a better 2k over time!
For that time, put your drag factor at 104. Anything more will result in you racing on the seat.
Whats your opinion on cleans?
They are an INCREDIBLE exercise to help with rowing as it is the lift that most similarly depicts the rowing stroke. The reason why I did not bring them up in this video is mainly due to the fact that cleans are a fairly complicated lift and definitely have the highest risk of injury. My advice is to practice them with super light weight until the form is nailed and then progress into heavier lifts.
Is okay to use dumbbells for all of these exercises? Are the benefits greatly reduced?
I would say it would be better, because it activates the smaller, supporting muscles that are key in the rowing stroke. I'm not an expert, that's just from my own research and personal experience.
The main concern is that most people will need to use significantly smaller weights with dumbells, making it harder to stress (and so develop) larger muscle groups in the legs and back.
Would the high pull with a barbell help in rowing.
High pull as in something such as an Inverted Row?
Training Tall the move is from the floor to a standing upright row
As paintnakan
It’s called a bench press not a chest press. That’s on a machine just so you know
To lift weights for rowing, and have it truly make a difference, the angles of the joints involved when LIFTING/PULLING have to be the same as when ROWING.
Its been known for decades that lifting for most rowers has some benefit, but not as much as it might. Many top rowers do not lift much at all. They row on the water, and do weightlifting-like intervals on the water.
WHY ? Incorrect specificity.
Like the squat seen above ? The guy would need to be rowing with his back flat on the seat rail of an erg, or seat tracks in a boat to have those squats help his glutes properly. They help the quads and calves, but the glutes ? Hardly.
Dead lifts, or reverse situps ? Have to mimic moving from torso on hips to just past 90 degrees. Why ? Look at someone rowing. They do not move 90 degrees at hips to a straight back Impressive exercise, but not that useful for rowing power.
The lack of proper analysis on this, ever, is amazing.
Larry Wagner would be curious to know what you mean by "truly make a difference". Also, while weightlifting in a specific motion to mimic the movement you are doing (i.e. Rowing) can absolutely translate to better improvements, it's incorrect to assume that developing muscular capacity by training a muscle, wether it be a knee extensor, hip extensor, anything WILL improve that muscles ability to perform. You know what I mean?
Hopefully I made it clear in the video that rowers should NOT rely on weightlifting to see major improvements in their performance! The erg will always be better haha.
I appreciate your comment and feedback! Thanks!
Training Tall,
Forgive me, I did not watch the entire video. I do have a unique perspective, having rowed with and earned a seat in a Heavy 4 at a small college, while a 145 lb LW.
Weight training DID help, was somewhat more specific. More so, there are biomech efficiencies, and a physics element, that erg does not pickup. Coaches who watch me row can not figure how I accelerate without stern check into catch. But they love to watch it. Theoretical analysts tell me i am full of %#%. But boats don't lie.
I have not competed in many years. now 64.
And ergs allow bad habits, can SLOW a boat.
I know of three golds won using parts of what I do.
It will transform rowing.
Looking for someone wants to know what they have missed to improve more.
Its not traditional. even Dreissegacker brothers agree it is excellent theoretically, but no one can teach it. It was abandoned years ago. My coach tried to teach it. I learned it. I know it. I row it.
I also erg it to avoid bad habit development.
Humblebrag much?
@@aoutskyEnvious much?
FOLLOW THE LINK TO LEARN DIFFERENT TYPE OF SQUATS
www.fitnessindiashow.com/fitness-india-show-rowing-squats-position-preeti-jhangiani/
A powerlifter or bodybuilder would probably crash a rower on bent over row
Probably.
What's your point?
stop packing