We changed up the format a bit for this episode and spent the whole time just talking about one lift. We could make an argument that the best lift is the deadlift for rowing. The deadlift has a ton of carryover to rowing, for performance, reinforcing technical cues and coaching, and long-term back health. In this 55-minute episode, we give some backstory on the deadlift, why it’s such a great lift for rowing, our progression for teaching it to new lifters, variations on the deadlift that we use in our training, and of course, how to actually train it with sets, reps, and intensities for in-season and off-season.
“Strength reserve is the difference between maximum strength and the strength required to perform a skill under competitive conditions. For example, one study using strength-gauged techniques measured rowers’ mean force per stroke during a race, which was 123 pounds (Bompa, Hebbelinck, and Van Gheluwe 1978). The same subjects were found to have absolute strength in power clean lifts of 198 pounds. Subtracting the mean strength per race (123 pounds) from absolute strength (198 pounds) indicates a strength reserve of 75 pounds. In other words, the ratio of mean strength to absolute strength is about 1 to 1.6. Other subjects in the same study were found to have a higher strength reserve and a ratio of 1 to 1.85. Needless to say, these subjects performed better in rowing races, which supports the conclusion that an athlete with a higher strength reserve is capable of performing at a higher level. Therefore, a strength and conditioning coach should aim to help athletes reach the highest possible level of maximum strength during the weekly time devoted to strength training in a rational ratio with more sport-specific sessions, in order to prevent a negative transfer”.
Bompa T., Hebbelinck, M. and Van Gheluwe, B. 1978. A biomechanical analysis of the rowing stroke employing two different oar grips. The XXI World Congress in Sports Medicine, Brasilia, Brazil.
Thanks for listening! If you have a question or comment, please leave it below and we’ll respond. Until our next episode, you can listen to all of our old ones here in the Rowperfect UK archives.
I would urge you to redraw the SHEAR figure in the inset. If someone takes this lift positioning literally, the chances of lower back strain or potential for perminent damage will be considerable. Use the picture to model the drawing. That back angle is spot on….angled back, low butt. This will also position the lower leg in an advantageous position, a bit more like moving the seat up the slide. And no appreciable pull with the arms when using considerable weight. Very important.
Thanks for the comment. That image actually belongs to SAPTStrength.com and should be taken just as an illustration of what shear force is versus compressive force. It is not a recommendation for how to perform the lift. We talk at length in the episode about the value of reducing shear force when deadlifting, I think you’d enjoy that discussion.
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
Cookie
Duration
Description
CookieLawInfoConsent
1 year
Records the default button state of the corresponding category & the status of CCPA. It works only in coordination with the primary cookie.
viewed_cookie_policy
11 months
The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Cookie
Duration
Description
__gads
1 year 24 days
The __gads cookie, set by Google, is stored under DoubleClick domain and tracks the number of times users see an advert, measures the success of the campaign and calculates its revenue. This cookie can only be read from the domain they are set on and will not track any data while browsing through other sites.
_ga
2 years
The _ga cookie, installed by Google Analytics, calculates visitor, session and campaign data and also keeps track of site usage for the site's analytics report. The cookie stores information anonymously and assigns a randomly generated number to recognize unique visitors.
_ga_DTSNTH5B88
2 years
This cookie is installed by Google Analytics.
_gat_gtag_UA_206699043_3
1 minute
Set by Google to distinguish users.
_gid
1 day
Installed by Google Analytics, _gid cookie stores information on how visitors use a website, while also creating an analytics report of the website's performance. Some of the data that are collected include the number of visitors, their source, and the pages they visit anonymously.
CONSENT
2 years
YouTube sets this cookie via embedded youtube-videos and registers anonymous statistical data.
WMF-Last-Access
1 month 23 hours
This cookie is used to calculate unique devices accessing the website.
WMF-Last-Access-Global
1 month 23 hours
This cookie is used to count how many times a website has been visited by different visitor. This is done by assigning the visitor an ID.
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Cookie
Duration
Description
IDE
1 year 24 days
Google DoubleClick IDE cookies are used to store information about how the user uses the website to present them with relevant ads and according to the user profile.
test_cookie
15 minutes
The test_cookie is set by doubleclick.net and is used to determine if the user's browser supports cookies.
VISITOR_INFO1_LIVE
5 months 27 days
A cookie set by YouTube to measure bandwidth that determines whether the user gets the new or old player interface.
YSC
session
YSC cookie is set by Youtube and is used to track the views of embedded videos on Youtube pages.
Do you enjoy our blog? We hope you had a pleasant experience so far! How about a small donation to keep this blog running?
This Post Has 2 Comments
I would urge you to redraw the SHEAR figure in the inset. If someone takes this lift positioning literally, the chances of lower back strain or potential for perminent damage will be considerable. Use the picture to model the drawing. That back angle is spot on….angled back, low butt. This will also position the lower leg in an advantageous position, a bit more like moving the seat up the slide. And no appreciable pull with the arms when using considerable weight. Very important.
Hi ScaicS,
Thanks for the comment. That image actually belongs to SAPTStrength.com and should be taken just as an illustration of what shear force is versus compressive force. It is not a recommendation for how to perform the lift. We talk at length in the episode about the value of reducing shear force when deadlifting, I think you’d enjoy that discussion.