Varying rowing training: This is how you provide variety

Even the most advanced rowing ergometers get boring at some point. The reason for this: The movements during rowing training basically remain the same . 

The much bigger problem with rowing machines is that only the same muscle groups are used – the training effect decreases with each row .

Types of row in rowing training

We at have therefore put together a training plan that provides variety!

Legs only rowing

 Here you only use your legs and strengthen them more than with the usual rowing training.

 The rower should keep arms and upper body as stiff as possible.

 Instead, only the legs are used and they push off, like a leg press. So you can forget about the oar handle with legs only rowing.

Any rowing machine is suitable for this technique.

As you would otherwise during rowing, strap on the foot straps!


Arms Only Rowing

The reverse version of legs only rowing. Here you only use your arms.

The rowing technique is a little unfamiliar at the beginning, because one is tempted to make rowing easier by using the leg muscles.

 But they stay stretched or slightly angled to protect the knees.

Arms and Body Only Rowing

This variant comes a little closer to the usual rowing sport, as you not only move your arms here but also your upper body. 

Arm muscles, back, and shoulders are trained with this rowing technique.

Slide drill

The slide drill is a combination of Arms Only Rowing, Arms and Body Only Rowing and ordinary rowing. An exemplary training plan looks like this:

  • 20 strokes of Arms Only Rowing

  • 20 strokes of “Arms and Body Only Rowing,”

  • 20 strokes of normal rowing technique, but only slide your seat back halfway through the rowing machine

  • 20 strokes in which you fully stretch your legs

The Slide Drill is good for warming up and for rowers who already have a lot of experience in the rowing machine.

Feet Out Rowing

Feet Out Rowing is more of a rowing technique than an independent exercise, and can basically apply to all exercises. 

During the rowing training, the rower refrains from putting his feet in the foot straps.

The joke is that the leg muscles are being used all the time.

 Because if the feet slip off, the rowing is also interrupted or there is a reprimand from the rowing trainer;)

This technique is also useful if you often slip off your foot straps. 

You can also train the longitudinal and transverse arches of your foot muscles during rowing.

Monitor your VO2max while exercising . 

VO2max is a measure of endurance performance and should increase with improved fitness.

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