The 4 phases of rowing
Scott Durant, Olympic gold medallist at Rio 2016 in the mens 8, explain to us the 4 phases that are required for correct rowing technique. The rowing technique can be split into 4 phases:
Rowing training programs from home
Having interviewed Scott Durant, he provided us some workout suggestions people can be use while at home. He provided us with a session to use if you have Skillrow at home and a separate program if you don’t so that you can keep striving to improve whatever your situation.
This is a 30-minute interval training session.
- 3’ warm up
- 1’ at rate 26 with 1’ rest 5 times
- 1’ at rate 30 with 1’ rest 4 times
- 1’ at rate 34 with 1’ rest 3 times
- 30” flat out with 30” rest 2 times
Ensure you do a good cool down and stretch to help with recovery.
If you do not have a Skillrow at home, then there are still a number of exercises that can be done to improve your rowing ability.
The two phases that can be greatly developed while training at home with no equipment are the catch and the drive. A number of flexibility exercises can help improve the ease and the range of motion of the catch. Whilst power and endurance exercises of the legs can help to improve the drive phase.
- For each of the strength/power exercises in this section perform 3 sets of 12-15 repetitions with 60 seconds rest.
Stand with feet shoulder width apart. Bend through the knees to lower the hips until the thighs are below parallel and you can touch the ground. Spring through the legs to jump into the air as high as you can.
Squat with reach single leg
Stand on one foot, opposite leg is slightly bent and parallel to support leg. Flex at the hip, knee, and ankle to lower body, using only the support leg, and reach the opposite arm toward support foot. Push through heel to return to starting position.
Lie on back with legs hip width apart, knees bent and arms straight on either side of body. Push through heels and squeeze glutes to lift hips off floor, maintaining a neutral spine. Lower hips to return to starting position.
Lie on back with knees bent and arms straight on either side of body. Using abdominals, pull knees in toward center of body lifting hips off the floor. Lower legs and feet to return to starting position.
- For the mobility exercises in this section hold each stretch for 30 seconds and then take 15 seconds rest. Repeat 3 times for each stretch.
Hip mobility stretch
Lie supine with both legs extended. Flex at one knee and hip to bring the knee into the chest. Grasp the thigh with both hands and pull it into the body until you feel a stretch through the hamstring. Keep both shoulders against the ground. Hold the stretch for the desired duration.
Hip flexors stretch
Take a long step forward and bend the front knee into a lunge position. The front knee should not pass over the front toe. Keeping the back knee straight, rock the hips backward until a stretch is felt in the hip flexor of the back leg. Hold the stretch for the desired duration.
Begin lying on your front with the forehead on the floor and the arms by your sides. Actively lengthen the body as you lift the chest, arms, and legs off of the ground. Keep the head in alignment with the spine.
It may be difficult to hold this stretch for 30 seconds so try to work up to this: maybe start by holding it for 10 seconds and gradually increase the duration.