Five exercises to support your indoor rowing

Go Row Indoor Instructor Clare Holman shares her top 5 exercises that support indoor rowing training

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Whether you are ramping up your indoor rowing training ahead of an event or looking to vary your workout routine, try these five exercises to support your indoor rowing from Go Row Indoor Instructor Clare Holman.

Side Plank

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Why? Rowing is a forwards and backwards movement so it is important to include exercises that train your muscles more laterally. Side plank is one of the best.
How? From the start position on the ground, rise up onto your side, elbow directly under your shoulder, feet stacked one on top of the other. Lift your hips until your body forms a straight line. Top arm can go on your hip or straight up in the air. Hold this position.

Squat

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Why? Squats work all the big leg muscles in a very similar way to the rowing movement, so are a great functional exercise.
How? Your feet should be shoulder-width apart. Putting your weight on the heels, sit back and down keeping your knees over your ankles. Using your hamstrings and glutes to return to standing.

Deadlift

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Why? Deadlifts work your hamstrings and other extensor muscles, which will help you stay strong through the drive phase and keep the recovery under control.
How? From a standing position, keeping your back straight and a slight bend in the knees, bend forward at the hips until you feel a slight pull in your hamstrings, then stand back up.

Bicycle Crunch

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Why? This is another great lateral exercise that really focuses on working your obliques, the big core muscles down your sides, which will help you stay strong throughout the rowing stroke.
How? On your back, knees bent to 90, hands behind your head, keep your lower back pushed into the floor as you bring one elbow to meet your opposite knee, extending the other leg out straight. Cycle through this movement with control.

Plank

 Start position Hold position
 Start position
Hold position

Why? Plank is a great total core workout and is safe because it doesn’t involve any movement.
How? From the start position on the ground, rise up and balance on your elbows and toes (drop to your knees if you need to), body long and flat, pull your belly button to your spine to engage your core. Hold this position. It’s mind over matter, so keep focused to hold for that extra five seconds.

Check out our three eight-week indoor rowing training plans, which build towards a 2,000m row. You can download the training plans here.

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