Looking for a full-body workout? Try these exercises
What's the story
Indoor rowing is a full-body workout that targets 85% of your muscles, combining both cardiovascular and strength training. However, to get the most out of your indoor rowing sessions, you should include exercises that specifically improve your technique, power, and endurance. Here are five exercises that will help you crush your indoor rowing workouts by focusing on the key areas used during the rowing stroke.
Core stability
Strengthen your core for better stability
A strong core is crucial for efficiently transferring power throughout each rowing stroke. Planks are a great way to build that stability. Start with three sets of 30-second holds, and slowly work your way up as you get stronger. A strong core will help you keep your form on the rower, preventing injuries and making sure each stroke is as effective as it can be.
Leg strength
Enhance leg power with squats
Strong legs are key to maximizing power in the drive phase of the rowing stroke. Squats are an excellent exercise for building leg strength and endurance. Start with three sets of 10 reps with just your body weight, then gradually add weights as you get stronger. Powerful legs allow for a stronger push-off with each stroke, improving your performance on the indoor rower.
Upper body
Improve upper body endurance with push-ups
The upper body is utilized during the second half of the drive and throughout the recovery in rowing. Push-ups strengthen these muscles by building endurance, especially in your arms, shoulders, and chest. Try doing three sets of 12-15 push-ups, or modify the number based on your fitness level. Improved upper body strength translates to better control and efficiency throughout the stroke.
Flexibility
Boost flexibility with yoga poses
Flexibility makes a huge difference in how you move and flow through each phase of the rowing stroke. Adding yoga to your routine can increase flexibility, particularly in your hamstrings, hips, and back—major areas used in rowing. Downward dog and pigeon pose are especially helpful. Incorporate a twenty-minute yoga routine twice a week and see the difference in flexibility and overall performance on the indoor rower.
Back strength
Develop back muscles with deadlifts
A strong back is crucial for maintaining posture and power in indoor rowing. Deadlifts target both lower and upper back muscles, which are key for stroke form and pulling actions. Start with three sets of eight reps with light weights. Slowly increase the weight as you gain strength, ultimately improving your rowing performance.