Potent, impressive legs and glutes are the magic formula weapons of elite rowers. “A rowing exercise session is most carefully connected to a squat jump or dead raise,” claims Jack Nunn, a previous member of the USRowing national workforce and founder of Roworx Fitness in Long Seaside, Calif. “Nearly 70% of the electrical power coming from the rowing stroke is pushed through the legs and back again,” states Mr. Nunn, whose father, John Nunn, competed in and coached rowing in the Olympics.
The reduce-overall body motion in the rowing stroke can help bolster the quadriceps and hamstrings, crucial muscular tissues that secure the knee joint, Mr. Nunn claims. If you really don’t have access to a boat or a rowing machine, he states, mimicking the reduced human body rowing movement on land is as very simple as adding squats into your plan. “When I underwent two knee surgical procedures, the two physicians informed me to start off doing normal standing squats to regain toughness,” he says.
Main power and stability also assist rowers excel on the h2o. “We will need to be able to equilibrium a 26-foot-lengthy boat that is only about a foot vast whilst rowing backward in a straight line,” he suggests. His mentor at the College of California, Berkeley, wherever Mr. Nunn rowed for 4 years, reported rowing needs the endurance of a runner, the equilibrium of a gymnast and the ability of a Greco-Roman wrestler, all rolled into 1.
To that stop, Mr. Nunn likes to enrich standard workouts like the squat or lunge with resistance bands, Bosu balls and other twists, like a pillow, that challenge stability and coordination. The subsequent workouts focus on making toughness close to the knee joints when also encouraging train equilibrium and core security. He suggests performing three to 5 sets of each individual with 1 moment of rest in involving.
The Exercise routine
Dynamic Wall Sit
Why: “Wall sits are an a must have exercise to establish overall leg power and security,” states Mr. Nunn. “They are a staple of sports that demand leg stamina this sort of as snowboarding, football, ice hockey and biking.”