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Sports training

Strength workout for rowers: legs, hinge, pull and trunk

In trials, strength training made rowers stronger in the legs and a little faster on the water and the machine, at every level, and leg and pulling strength go with a better 2,000 m time. This session trains both, with the hip hinge behind the body swing and trunk work to finish. A review suggests 2 to 6 sets of 4 to 12 reps, three times a week out of season, and one or two heavy sessions a week to hold your strength in season. Keep heavy legs away from key tests and races.

50 minIntermediate15 movesCardio machine · A band · A barbell · A dumbbell · A bench or box · An anchor pointQuads · Glutes · Back · Hamstrings · Shoulders · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Indoor rowing (rowing machine)3 to 5 min easy
    Beginner · Quads, Glutes, Back · 3D demoDamper at 3 to 5Harder: Stair climbing
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back longHarder: Dumbbell Romanian deadlift
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over your toesEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  5. Side-lying open book6 each side, with a 2 s pause
    Beginner · Back, Chest, Shoulders · 3D demoKnees stackedHarder: Thoracic rotation

Legs

Rest 2 to 3 min

  1. Barbell back squat3 sets of 5
    Advanced · Quads, Glutes, Hamstrings · 3D demoOr the leg press, 3 sets of 10, or goblet squats, 3 sets of 8 to 12Easier: Bodyweight squatHarder: Overhead squat

Hinge

Rest 2 min

  1. Dumbbell Romanian deadlift3 × 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demo3 seconds down, back flatEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Pull and push

Rest 90 s

  1. Chest-supported dumbbell row3 × 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoThe closest move to the prone bench pull rowers use; chest stays on the benchHarder: Supported single-arm dumbbell row
  2. Push-up3 × 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoBalances all the pullingEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Shoulder blades and trunk

  1. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoWorks the serratus anterior, which a review suggests strengthening against rib stress injuries, though that's untestedEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  2. Side plank2 × 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier from the kneesEasier: Knee side plankHarder: Side plank with leg lift
  3. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoBack flat, slowEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoResist the turnHarder: Pallof press

Cool-down

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your pelvis underHarder: Couch stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoGentleEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Two or three times a week out of season, once or twice in season; put heavy legs on a different day from key tests, or after the rowing session.
  • Lift and row hard in separate sessions where you can, at least 3 hours apart.
  • Under 16, or new to lifting? Start with core and conditioning, as British Rowing's guidance asks for juniors up to 15.
  • Back pain during or after lifting or rowing: ease the load and see our back pain guide. A previous episode is the strongest predictor of the next.
  • Pain at the side of your ribs that builds with training: stop and see a physiotherapist or doctor early, and see our rib injury guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the strength workout for rowers: legs, hinge, pull and trunk take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, A barbell, A dumbbell, A bench or box, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 15 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.