Ocean Rowing: A Training BluePrint

❌ Stop rushing back to your catch position ❌

Such a common flaw, adding a pause into the finish position can allow you to focus on the goal positions and mean you commit full to the entire stroke.

Connection is key to efficiency.

Big up The Ridgewood Crew for showing this.

Core training doesn’t need to be overly complicated, but it needs to be transferable.

The ability to resist extension and lateral flexion will ensure an efficient transfer of power throughout the stroke.

I think rotational strength is another key for rowers, especially ocean rowers. The tall kneeling Landmine option is one of my absolute favourites.

Get these 3 things right, and you’re 95% of the way there…

….and likely rowing better than 95% of the people on your gym!

Save this as checklist for next time you jump on the erg!