STRENGTH AND CONDITIONING

The following exercises are particularly suitable for strength and power development for rowing and sculling: TABLE 2. EXERCISES FOR STRENGTH AND POWER DEVELOPMENT FOR ROWING AND SCULLING

1. HIGH PULL This is a multi-joint movement that effectively uses all the major muscle groups in the body specifically: ■ quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris)

■ hamstrings (semimembranosus, semi- tendonosus, biceps femoris)

■ gastrocnemius ■ gluteus maximus ■ erector spinae ■ latissimus dorsi ■ trapezius ■ rhomboids ■ deltoids ■ biceps brachii ■ brachialis ■ brachioradialis

2. DUMB-BELL PULL OVER

3. DUMB-BELL ROW

4. DUMB-BELL BENCH PRESS

Which utilises: ■ latissimus dorsi ■ deltoids ■ pectoralis major

Which uses: ■ latissimus dorsi ■ rhomboids ■ middle trapezius ■ rear deltoids

5. CABLE ROW Which utilises: ■ latissimus dorsi ■ teres major ■ pectoralis major (sternal)

■ rear deltoid ■ triceps ■ trapezius ■ rhomboid ■ pectoralis minor

Which utilises: ■ pectoralis major ■ anterior deltoids ■ deltoid

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