ROWING POSTURE – Why the importance – just imagine!

ROWING POSTURE – Why the importance – just imagine!

On pages 1 and 2 in the most basic of ABC learn to row “imaginary” books you’ll find two of the most common errors listed as young rowers learn their craft and develop their physical ability, that is:

1. Dropping down at the catch; and
2. Slumping at the finish.

For many years now the buzz terms of “posture” and “core” have really come to the for and so they should. Without strong and enduring muscles in the “core” – abdomen, hips then hamstrings and glutes then most likely poor posture leading to the two most basic faults will occur.

There is no easy fix. Constant attention to recognized core exercises as described in the Rowing Australia “Core Essentials Poster” (https://rowingaustralia.com.au/wp-content/uploads/2020/10/Coreposter_2020_A0_lowres_7.10.20.pdf) is highly recommended.

As an example, the Women’s National Training Centre include core exercises as part of their 3 Strength and Conditioning sessions per week and then include 2 further stand-alone sessions with a pure focus on core training such is the importance even at this level of expertise.

For our young or developing rowers of any age it is recommended that you complete 2 specific core sessions of 30-40 minutes per week.

1. Just “imagine”: if you can hold yourself up in the difficult catch position and execute effective blade entry with your head up because the core muscles keep you up and stable, you most likely will apply more power per stroke, than maybe your opposition who haven’t been as diligent in their training!
2. Just “imagine”: if you sit up at the finish and can hold yourself stable as you release from the water because the core muscles are holding you, then you can move your body weight out of the bow and carry the run of the boat more effectively, then you may outlast your opposition particularly when they get tired and slump back in the boat!

I highly recommend all Club and School programs being diligent in this aspect of training and then be patient with the results that will come over time. It will take years, but some very identifiable results will also come earlier than you may think – and you’ll row better for longer!

Noel Donaldson – Rowing Victoria Head Coach.