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Rowing Core Exercises By John Davis

Rowing Core Exercises By John Davis.

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Rowing Core Exercises By John Davis

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  1. 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.

  2. Posture at Finish • 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. Susan Francia, USA Gold Medalist

  3. Catch Posture • 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” Andrej Synek, Czech World Champion

  4. 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

  5. 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.

  6. Scorpion Purpose: 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

  7. 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

  8. 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

  9. Medicine Ball Sit-ups Purpose: 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.

  10. 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

  11. 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

  12. V-Sits Purpose: 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

  13. 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

  14. 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.

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. Push-Aways Purpose: 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

  21. Manual Twist Purpose: 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 sets Advanced: 10-30 rotations, 2-3 sets. -

  22. 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”.

  23. 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 sets Advanced: 12-20 reps, 3 sets * If someone can do 15 slow reps without shifting their weight, they have good core strength.

  24. 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

  25. Bulgarian Squat Purpose: 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

  26. 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.

  27. Figure 8’s Purpose: 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

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