Row House delivers high-energy, music-driven group classes that combine rowing intervals with floor-based strength exercises for the ultimate all-in-one, low-impact, cardio-enhancing, full-body strength workout for all fitness levels. Boost your strength, fitness level, and confidence with our comprehensive class selection. Expert coaches lead our dynamic 45-minute full and 30-minute express classes on and off the rower, helping you achieve the results you deserve. There is a seat for everyone on our cutting-edge Concept2 Rowers.
The importance of strength training cannot be overstated when it comes to excelling in the sport of rowing. It's not just about the rowing itself; it's about building the strength and power needed to drive through each stroke and maintain proper form. At Row House, we understand the significance of strength training for rowing, and we have tailored our workouts to help our members achieve their fitness goals efficiently and effectively.
Benefits of Strength Training for Rowing
- Enhanced rowing performance: Building strength in the major muscle groups used during rowing can lead to improved power and endurance on the rower.
- Injury prevention: A well-rounded strength training program can help reinforce muscles and joints, reducing the risk of common rowing-related injuries.
- Overall fitness improvement: Incorporating strength training into your rowing routine can lead to better overall fitness, including improved cardiovascular health and muscular endurance.
- Body composition: Building strength can contribute to a leaner, more defined physique, which complements the cardiovascular benefits of rowing.
1. Leg Press
- The leg press is an excellent exercise for developing lower body strength, a crucial component for generating power during the rowing stroke.
- By targeting the quadriceps, hamstrings, and glutes, the leg press helps improve leg drive, which directly translates to stronger rowing performance.
2. Lat Pulldown
- The lat pulldown engages the latissimus dorsi and other muscles in the back, which are essential for maintaining proper posture and form during rowing.
- Strengthening the back muscles can lead to improved stability and endurance while rowing.
3. Plank Variations
- Plank variations, such as side planks and plank rows, help develop core strength, which is crucial for maintaining stability and transferring power from the legs to the arms during the rowing stroke.
- A strong core also contributes to overall balance and posture, key elements of effective rowing technique.
4. Dumbbell Rows
- Dumbbell rows target the upper back and shoulders, helping to strengthen the muscles involved in the pulling phase of the rowing stroke.
- Developing upper body strength can lead to greater pulling power and improved endurance during rowing workouts.
1. Integrated Circuit Training
- Our classes at Row House incorporate circuit training that seamlessly integrates rowing intervals with strength exercises, providing a comprehensive and time-efficient workout.
- This approach ensures that members effectively train both their cardiovascular and muscular systems, promoting overall fitness and performance enhancement.
2. Progressive Overload
- Our expert coaches guide members through progressive overload training, gradually increasing the resistance and intensity of strength exercises to continually challenge and develop muscle strength.
- This approach helps members build the necessary strength for rowing, while also preventing plateaus and promoting ongoing improvements in performance.
3. Periodization
- Periodization is employed to systematically vary the intensity and volume of training throughout the year, aligning with members' goals and competition schedules.
- By strategically adjusting the focus of strength training at different times, members can optimize their physical preparedness for rowing events and minimize the risk of overuse injuries.
Are you ready to take your rowing workouts to the next level? Join the Row House community in Charlotte, NC, and experience the transformative power of our high-energy, music-driven classes that blend rowing and strength training for a full-body workout unlike any other. Whether you're new to rowing or a seasoned athlete, our expert coaches and supportive community are here to help you achieve your fitness goals and unleash your full potential on and off the rower. Sign up for a class today and discover what sets Row House apart.