Strength training for sculling necessitates an understanding of what makes sculling different from sweep rowing and erging, knowledge of the different types of scullers, and management of the different physiological demands between different boat classes and racing priorities. In this article, I will cover some relevant research for scullers, identify a few adjustments that I make specifically for scullers versus other rowers, and discuss how plans change for scullers of different types and priorities.
I also presented on this topic via the Craftsbury Sculling Center Free Weekly Webinar series on August 12th, 2020. This webinar is available for free linked at the end of this article.
Key Points: Strength training for sculling is mostly the same in the lower body as those who erg or sweep row. However, the action around the rib cage and shoulders is very different between the three modalities, and top athletes in each discipline will have specific strengths and techniques to achieve maximum performance. Exercise variations of the squat, hinge, and pulling categories train the relevant muscles for stroke power and performance. We can also use strength training to teach and reinforce specific muscular skills for sculling performance. Finally, we use other exercises to develop muscles and movements neglected by rowing alone, including upper body pushing, lateral, rotational, and shoulder external rotation exercises.
Table of Contents:
- Needs Analysis of Sculling
- Biomechanical Differences of Sculling
- Key Performance Features
- Injury Risks
- Individual Needs
- What If You Don’t Race?
- Strength Training for Sculling Exercises
- Strength Training for Sculling Programming
- Wrap Up and Free Webinar