What are the most effective core exercises for rowers?

If you are a rower, you know how important it is to have a strong and stable core. Your core muscles support your spine, transfer power from your legs to your arms, and help you maintain balance and posture on the water. But what are the most effective core exercises for rowers? In this article, we will show you some of the best functional training exercises that target your core and improve your rowing performance.

1 Why core strength matters for rowers

Rowing is a full-body exercise that requires coordination, endurance, and power, with your core muscles playing a key role. Having a strong core can help you generate more force with each stroke by connecting your lower and upper body, while also preventing injuries by stabilizing your spine and pelvis. Additionally, it can improve your efficiency and technique by keeping your body aligned and balanced, as well as enhance your breathing and oxygen delivery by supporting your diaphragm and rib cage.

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Robert Gannon

Co-owner of Happy Fat Rings, worlds only “fat-grip” gymnastic rings.
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A strong core promotes stronger and more stable limb strength. Rowing also requires strong legs, back and arms. The stable core allows for more powerful leg press and pull. All of the body’s strength begins proximally and radiates distally; or from the center to the extremities. Rowing is just an example of this principle in action, in reality, all sports function form the same basic principle.

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2 How to train your core for rowing

To effectively train your core for rowing, you should focus on three types of exercises: anti-extension exercises, such as planks, dead bugs, and hollow holds; anti-rotation exercises, such as pallof presses, bird dogs, and renegade rows; and hip hinge exercises, like deadlifts, kettlebell swings, and glute bridges. These exercises will help you maintain a neutral position, control your movement, and strengthen your posterior chain (glutes, hamstrings, and lower back) to generate power from your legs.

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3 How often and how much to train your core for rowing

The frequency and intensity of your core training depends on your goals, fitness level, and rowing schedule. As a general guideline, you can train your core 2-3 times per week on non-consecutive days. Aim to perform 2-3 sets of 8-15 reps for each exercise, resting 30-60 seconds between sets. Make sure to select a weight or resistance level that challenges you but allows you to maintain good form. Additionally, vary your exercises and progressions to avoid plateaus and boredom. Before each session, warm up properly and stretch afterwards for best results.

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Robert Gannon

Co-owner of Happy Fat Rings, worlds only “fat-grip” gymnastic rings.
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Sets, reps and frequency depend largely on the type of exercise being used and the intensity of the effort. The above listed recommendations are fairly good homogeneous applications that would need to be fine tuned to each particular athlete depending on their current level of conditioning and what type of overload they need to further progress their strength.

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4 How to measure your core strength for rowing

Measuring core strength for rowing can be done in various ways, but one of the most straightforward and effective methods is the plank test. This test assesses how long you can hold a plank position without breaking form. To do the plank test, start by lying on your stomach with your elbows beneath your shoulders and feet together. Then, lift your hips and body off the floor, forming a straight line from head to heels. Squeeze your glutes, brace your abs, and keep your head neutral. Next, hold this position for as long as possible without sagging, shaking, or lifting your hips. Finally, record your time and compare it to the average or desired standards for your age and gender.

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Robert Gannon

Co-owner of Happy Fat Rings, worlds only “fat-grip” gymnastic rings.
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Whereas this is not incorrect, when applying testing to sports, the best test is to see if the event itself has improved due to the training imposed. If the rower is capable of improving his performance after having increased plank strength then you have a definite proof of the quality of the training stimulus.

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5 How to improve your core strength for rowing

If you want to improve your core strength for rowing, you need to be consistent, progressive, and specific. To achieve your goals, it is important to follow a structured core training program that matches your rowing needs and abilities. Additionally, you can increase the difficulty of your core exercises by adding weight, reps, time, or instability. It is also beneficial to incorporate core activation and stabilization drills into your rowing warm-up and cooldown. Furthermore, practicing good posture and core engagement throughout the day and during other activities can help. Finally, eating a balanced diet and staying hydrated will support your muscle recovery and growth.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are the most effective core exercises for rowers?

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1 Why core strength matters for rowers

2 How to train your core for rowing

3 How often and how much to train your core for rowing

4 How to measure your core strength for rowing

5 How to improve your core strength for rowing

6 Here’s what else to consider

Functional Training

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What are the most effective core exercises for rowers?

1

2

3

4

5

6

1 Why core strength matters for rowers

2 How to train your core for rowing

3 How often and how much to train your core for rowing

4 How to measure your core strength for rowing

5 How to improve your core strength for rowing

6 Here’s what else to consider

Functional Training

Rate this article

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