Physio’s Corner: Why core strength matters for rowers

Here is a controversial opinion: rowing isn’t all about the legs.

We hear it all the time that rowing is “a legs sport” and laugh a little to ourselves when people say “you must have really big arms if you row”.

But the truth is:

1. Yes, rowing is mostly a legs sport, however it also requires your upper body.
2. No, you don’t necessarily have big arms, if you do that’s great for you.
3. In order to make the most from the power in your legs you need to have a strong core and upper body to transfer the power from the footplate to the blade then to the water and boat speed.

We’ve also heard countless times about the importance of a strong core because it can make you a better athlete, reduce back pain, improve your posture (and of course aesthetic reasons). We also know there are countless variations of core workouts to do and in a weird way, most sporty people enjoy the feeling of muscle soreness (DOMS) after a workout because it’s ‘a sign of a good workout’ (it’s not!!!).

Your core is essentially a bridge between your lower body and upper body. The stronger your core, the more power and more efficient you will be at transferring power to your upper body. With that said, it is equally important that you have a strong upper body so it can manage the load from your lower body and core. Everything should be in equal proportions, relatively. PSA: especially if you are a female athlete, please please make upper body strength a priority for the rest of the season!!!

The main function of your core is to provide stability to your spine and there are two types of muscles which have different roles.

The first is the deep core muscles which are also known as the local stabilising muscles, and they are all attached to the spine. When you contract your core they provide a brace for the spine and therefore spinal stability. 

The second group is more superficial muscles, also known as the global stabilising muscles. This group of muscles play more of a supporting role as they are not attached to the spine but connect to the pelvis, ribs, hip and leg which is how they create multiple joint movements . Their main role is to provide stability to specific regions of the body, protect the spine and reduce stress on the vertebrae and discs.

If you are looking for a core conditioning workout to add to your routine check out my core workout I have been doing this season to stay robust:

Key takeaways:

1. A strong core is important for injury prevention.
2. Your core is more than just your abs. It is also the muscles that control your hips, pelvis and ribcage.
3. A strong core will make you more effective at transferring power from your legs to your upper body and to the oar handle.
4. Train your core, there isn’t really a “right way” or “wrong way”. It is clear that something is better than nothing. 

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Sophie Hudson

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