What is the best off water exercise for rowing?

We got a question from a reader, What is the best off water exercise?

#CarlosDinares talking about @rowperfect this ...
#CarlosDinares talking about @rowperfect this club is amazing they have 7 RPs. Wow! (Photo credit: rebeccacaroe2000)

That depends.  But if you want to exercise off the water in order to improve your fitness and technique for rowing then this is my answer

  1. RP3.  Without a doubt the best way to train your body for rowing or sculling is to simulate rowing or sculling.  RP is the best simulator.
  2. If you want fitness, then running is great.  Reasons: You have to carry your own body weight, it’s dynamic, you can do hill sprints to exhaust yourself, you get a lot of fitness benefit in a short training session.  If you compare running to urging – around 1 hour on the erg is equivalent to 45 minutes running or 2.5 hours cycling.

What have you tried?

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