Kettlebells can be a useful tool in your strength training for rowing toolbox to develop strength, power, and muscle, if you know what you’re doing with them! In this article, we’ll discuss some of the research on kettlebells in strength training, and methods for using kettlebells for rowing strength training. A fellow strength coach of rowers wrote me earlier this year with how she uses kettlebells for rowing training programs, and we’ll hear from her as well, plus some sample programs.
Resistance bands are a versatile tool to have in your strength training for rowing toolbox. Resistance bands are fairly inexpensive compared to other strength training equipment, require little storage space, are portable, and are adaptable for use with a wide range of athletes. If you train out of a boathouse or a home gym, resistance bands can simulate dozens of exercises that you might need dumbbells or a cable machine for otherwise. Rowers can learn to how to maintain tension at different ranges and directions of motion, making resistance bands an effective strength training tool to provide a different stimulus than traditional free weight exercises alone. We’ll do resistance band rowing specific exercises, as well as exercises to develop non-rowing movements and muscles. Programmed and instructed thoughtfully, resistance bands can add another layer of challenge, flexibility, and stimulus to your rowing strength training.
I’ve been living the home gym lifestyle for a few years now, enjoying the flexible hours, dog-friendly policies, whatever equipment I need for my goals, and no lines waiting to use it. Here is my list of priority and preferred equipment, as well as some tips and tricks for building your home gym for rowing and strength training for rowing. I have also included links to additional resources and exercise demonstrations for specific pieces of recommended equipment.
Key Points: The biggest question of home gym equipment is determining what you will actually use. There’s no point having the best equipment just to turn it into a clothes hanger. If you’re open to my recommendations, my first priority is some sort of weights for adding external load to strength training exercises, plus mats to cushion the weights and a power rack or squat stand to support heavier barbell training. Resistance bands are great for a wide range of exercises from inexpensive, storable, portable equipment. If you have the space and budget for additional equipment, a trap/hex bar, dumbbells, kettlebells, an adjustable weight bench, a TRX or gymnastics rings, and a glute-ham raise are all on my list of worthwhile acquisitions for rowers.