How to Use Isometrics to Improve Rowing Performance

by Joe DeLeo, Head Strength & Conditioning Coach for the Portuguese Rowing Federation, owner of LEO Training, and co-founder of Science of Rowing

If you’ve read our earlier posts about isometrics Can Isomeric Training Improve Rowing Technique? and Isometrics Help Rowers Apply Strength, Improve Performance, you might be wondering how to implement these exercises to get the rowing-specific strength and skill benefits that isometric training offers?

In this post, Joe DeLeo, Head Strength & Conditioning Coach for the Portuguese Rowing Federation, owner of LEO Training, and co-founder of Science of Rowing, gives some guidelines that will help you incorporate these effective exercises into your training.

Isometrics have been used for decades both in the realms of performance and rehabilitation. They are an effective method to build absolute strength, improve strength at a specific joint angle and posture, and explosiveness. It is appealing to rowing programs because it requires minimal equipment and can be done in a variety of exercises.

Each athlete/team has specific needs and goals. I’ve used it with one individual to overcome their sticking point in the kettlebell military press (non-rower). I’ve used it with athletes who cannot yet do a full pull up variation. They can hold the bottom position and spend time under the bar getting comfortable and learning the hollow position for 10-20 seconds. They can also perform an isometric above the bar at the lockout position for 8-10 seconds. This allows the athlete to build strength and confidence in this specific skill while training more volume at an easier variation. 

After interviewing former physiology and strength consultant to Rowing Canada, Ed McNeely (Strength Standards in Rowing) and reading his research paper, I wanted to implement isometrics with the rowing athletes that I work with, including the Portuguese National Team. We are using isometrics to work on the catch and mid-drive phase both in terms of position, connection, and force transfer.

Coaches and rowers who want to integrate isometrics into their training should adhere to the following training considerations:

• Apply force gradually and build it over the duration of the hold to maximum tension

• Total duration of the hold should be no more than 5 seconds

• Keep the repetitions per set low, no more than five

• Rest 15 seconds between repetitions

• Rest 2 minutes between sets

• Limit the total duration of isometric training to 10 minutes (work +rest), for example:

  • 5 seconds on, 15 seconds rest x 3 = 60 seconds, for Set 1

  • Rest 2 minutes

  • 5 seconds on, 15 seconds rest x 3 = 60 seconds, for Set 2

  • Rest 2 minutes…

• This can be repeated 3x - 4x in total to fit within the 10-minute window 

• Begin with three total sets and progress to four sets over several weeks

• If possible, use a dynamometer or similar device so athletes can see the increase and build towards maximum force

• Finish off with relaxation exercises such as breathing and visualization

Due to the high demand on the nervous system, isometrics should only be used in the off-season and pre-competition phase. One to two sessions a week in conjunction with a well-balanced strength and conditioning program is recommended.

Reference: Verkhoshanky, Y., Siff, M. (2009) Supertraining. Sixth edition. Ultimate Athlete Concepts, USA.

Training Aids Help Rowers Understand Their Virtual Coach's Instruction

by John Thornell, Grok Rowing Founder, Stonington Crew Girls Head Coach

Online coaching has become increasingly popular during the pandemic. Today, rowers are receiving much more than a training program by email. They're also getting valuable technical coaching through video conferencing. 

This was the case for 59-year-old Donald Cramb, who decided to improve his fitness through indoor rowing in September of last year. 

"After a couple of months thrashing around on the machine, I got to the point where I was no longer enjoying it," says Cramb. He felt that his technique was lacking, even after he consulted several different online resources. "I felt like I was over-reaching at the catch and that my seat was sliding beneath me. I did not have a good connection at the catch, either."

So, Cramb decided to get help. Given that in-person coaching was out of the question, he looked for online options. (The Feedspot Top 60 Rowing Blogs is a good stepping-off point).

"When I found Coach Neil Bergenroth's site, he had a video featuring the Grok Rowing guides. They immediately struck me as what I needed to improve my technique," says Cramb. 

Setting up the Grok Rowing guides was very easy, according to Cramb. On a video call, Coach Bergenroth showed Cramb how to use them in conjunction with his training program. "This was most helpful. When working on the drills, I could focus on one thing and how best to use the guides," says Cramb.

In a time when coaches can't work directly with athletes, the guides help athletes understand their virtual coach's instruction. "We used the Body Compression Guide and the Erg Suspension Strap to work on length and to hang the bodyweight off the handle," says Bergenroth. “My initial video analysis provided technical direction helped Donald use the Grok tools which reinforced technical points.”

In just three weeks, Cramb improved his 2K time by 43 seconds and his 5K by a minute-and-a-half! But the biggest impact Coach Bergenroth had is that Cramb now enjoys rowing again. He used to dread a 5K. Now, he routinely rows 5K during his warm-up and cool-down. "My improved technique helps me relax, and I now find rowing at steady-state pretty calming and very enjoyable," says Cramb.

Cramb kindly recommends the Grok guides. "You are pretty much guaranteed a positive ROI," he says. 

He also highly recommends working one-on-one with an online coach. “It is extremely useful to be able to communicate directly with a coach to get specific feedback and advice. At the very least, rowing will become more enjoyable."

Isometrics Help Rowers Apply Strength, Improve Performance!

by John Thornell, Grok Rowing Founder, Stonington Crew Girls Head Coach

Since I published the Can Isomeric Training Improve Rowing Technique? post, I had the good fortune of connecting with Joe DeLeo, the Head Strength & Conditioning Coach for the Portuguese Rowing Federation. Joe is also the owner of LEO Training, a resource for strength & conditioning and injury rehabilitation for the sport of rowing, and co-founder of Science of Rowing, a monthly publication that mobilizes academic journals to provide coaches and rowers with practical applications.

When I told Joe I was searching for information related to isometrics developing motor skills and improving rowing technique, he pointed me to a podcast that he produced with Ed McNeely titled Strength Standards in Rowing. A graduate of the University of Ottawa with a Masters Degree in Exercise Physiology, Ed has been in the strength and conditioning industry for 30 years. For 24 of those years, he served as a physiology and strength consultant to Rowing Canada. In the podcast, he touched on how isometrics were used during his time with Rowing Canada:

• Initially, isometric exercises at the catch position were used in training to help athletes develop a feeling of connection.  

• Because of the specific position used, isometric catch exercises turned out to be a better determinant of who the boat movers were, compared to traditional weight room tests, like squats. 

• Over time, changes in force production using isometric tests paralleled changes in force production in the boat! 

• Strength training can only help athletes in one of three ways: build muscle tissue, learn to activate muscles, or learn to use muscles.

These points are discussed in fascinating detail around the 27-minute mark of the Strength Standards in Rowing podcast and worth a 10-minute listen.

The big takeaway is that isometric training increases nervous system adaptations and an athlete’s ability to activate and use muscles specific to a position. Put another way, isometrics help athletes build strength in rowing specific positions that can contribute to rowing performance.

That’s the answer I was looking for. That’s the connection between isometrics, motor skill development, and rowing technique! 

It was also interesting to learn about the “isometric erg bench” that Rowing Canada used for isometric testing. The bench measured the force generated by rowers during the isometric exercise. It’s similar to A Simple Demonstration of Generating Power During the Stroke that I started doing with rowers. Although the approach I use is simple and crude, by comparison, it is an affordable way for programs to conduct similar isometric testing that’s mentioned in the podcast.

While this is an exciting find that could benefit all rowing programs, I still wondered why information on isometrics is not widespread. Why did it take so long to find the material in the LEO Training  podcast, for example?

Isometrics are very effective at improving strength, but Joe believes they may not be used more because they don’t look appealing and exciting. They’re boring! Physical therapists use them all the time in rehabilitation. In fact, it's one of the first things they do post-surgery: stabilize the joint (isometric) and improve lost range of motion. The last three years in a physical therapy clinic/sports performance space has been instrumental in how Joe now writes training programs, including the Portuguese Rowing Federation.

Reference: McNeely, E., DeLeo, J. (2020) Strength Standards in Rowing. LEO Training podcast.

Modernizing the Model B Suspension Sequence

by Kevin MacDermott, Head Coach Trinity College Men’s Rowing, Associate Director Craftsbury Sculling

I don’t know the exact origins of this particular version of the suspension demo (maybe a question for an upcoming Dr. Rowing article), but I was first introduced to it circa 1995 by Chuck Hamilton, a former teacher, and coach at Northfield Mt. Hermon School.  I also remember watching the legendary coaches Norman Graf and Larry Gluckman using this simple, effective exercise with many athletes through the years.  

In my junior year of high school, I recall Chuck guiding a group of rowers through the deep basement recesses of the NMH gym to a cramped, dimly-lit “erg room” (closet) and having each individual, in turn, sit on an ancient Concept 2 Model B erg.  He would jam a screwdriver through the open metal cage of the front assembly, and, wedged against the flywheel, teach a critical element of suspension through the drive phase of the stroke.  

If you have a Model B erg (which we do have at the Friends of Trinity Rowing Boathouse, just for this exercise) and a screwdriver, you can easily replicate this demo.  The first photo shows the initial set-up, with the athlete (Jack Reid) sitting near full compression and the coach (me), using the screwdriver to prevent any motion of the flywheel.  This allows the athlete to build connective tension through their entire frame and practice the critical connection between the footboard and the handle. 

The next image shows the athlete approximately at a mid-drive position.  Again, the coach stops the flywheel and prevents it from spinning by wedging the screwdriver between the cage and flywheel, which allows the athlete to experience an isometric contraction near the position when peak force is produced through the footboard and the handle.

In the final image, you can see another variation of the exercise and a more-extreme example of suspension with the athlete lifting their entire body weight off the seat (the seat slides forward, so be careful when lowering back down to the seat).

This is a wonderful suspension sequence demo.  However, it does require the open-cage design of a Model B erg, which hasn’t been produced since 1992 and is somewhat difficult to locate.  

Grok Rowing makes an erg suspension strap that can be used on the more common Model C and D ergs.  The ease-of-use and effectiveness of the strap are outstanding.  We are able to use the strap to quickly, easily, and efficiently execute this same suspension sequence using any erg in our boathouse.  Well done on the design and manufacturing of this product.  We use ours regularly and highly recommend the suspension strap for every program.

Can Isometric Training Improve Rowing Technique?

by John Thornell, Grok Rowing Founder, Stonington Crew Girls Head Coach

Using an isometric exercise, I have seen novice rowers search for and find the muscles needed to "hang" on the erg handle. Light bulbs went off as their brains and bodies made the necessary connection. Similarly, experienced rowers have fine-tuned their technique to suspend their bodyweight off the handle effectively.

This made me wonder about using isometrics beyond the original intent of strength training. Could isometrics help athletes develop motor skills and improve their rowing technique? Unfortunately, I couldn't find much information online. I bought a textbook on motor behavior. Nada. I didn't learn much after reaching out to physical therapists or trainers, either.

Searching a website that publishes academic papers led me to David Gabriel, Ph.D., a biomechanics professor at Brock University in Ontario. While Dr. Gabriel was not aware of research on isometrics and motor skills, either, he suggested, "You can use isometric contractions to 'imprint' specific body positions that you deem to be corrections to old or incorrect positions." He added, "Isometric training of those specific positions that you are training to engrain correct technique, is extremely valuable."

Encouraged, I performed some isometric training research of my own. I was both the researcher and the subject. In the format of the academic papers that I found during my online search, the findings are below:

Introduction: Determine if isometric training can help me improve my rowing technique, specifically to develop the skills required to clean up my finish while sculling.

Methods: Using a home-made device and Concept 2 erg, I practiced tapping-down isometric exercises. For two weeks, I performed three isometric training sessions per week. Each session involved ten reps at 30 seconds on/off. All contractions were at maximum effort.

Results: The isometric exercises made the tapping-down motion seem familiar while on the water. I could better focus on using my triceps, lats, and scapular muscles to extract my blades from the water. The latter was new to me. I discovered this while consciously trying to relax my shoulders but still perform a maximum isometric contraction. I also discovered that the grip I used while sculling was too flexible. On the water, I held the oar handles in my fingers and had a slight bend in my wrists. During the isometric exercises, I realized that I re-positioned the oar handle (PVC tubing) under my knuckles to flatten my wrists and get more leverage during tapping-down reps.

Ideally, I could have done more than two weeks of isometric training. But the initial results were assuring.

Given Dr. Gabriel's feedback and my small research project, it appears that isometric training can improve rowing technique. Isometric exercises reduce complexity and allow athletes to increase their focus. The resulting increase in high-quality repetitions accelerate the motor skill development process, ultimately improving athletic control.

Coaches already simplify the rowing stroke by breaking it down into smaller parts. Rowers perform these parts repeatedly as drills, which allow them to focus on a specific motion.

Isometric training simplifies things even further, to a specific position. With laser focus, rowers can consciously activate the desired muscles used at a position. In turn, this strengthens the brain-body connection.

Isometric training could help with other areas of the rowing stroke, too. Static exercises could help develop skills such as raising the hands at the catch, applying power mid-drive, holding the body position at the finish, rocking the body over out of the finish, and more.

A Simple Way to Position Rowers at Catch and Finish Angles

by John Thornell, Grok Rowing Founder, Stonington Crew Girls Head Coach

Coaches who have marked catch and finish angles on gunwales for their crews might have encountered a bit of a challenge. Where, exactly, should rowers’ oars align with the markings to achieve the desired angles?

The gunwale-marking technique is a significant improvement over not measuring angles at all. But it isn’t an exact method. This is especially true in a narrow single when the finish-angle markings are out-of-sight, beneath the rower’s body.

A previous post recommended marking gunwales 3 cm to the stern of the marked angle. There’s a reason for this. Methods, including the angle measurement tool use an oarlock pin's center to set catch and finish angles. The issue is that the oar, when placed in the oarlock, is not positioned at the center of the pin. 

The oar is offset to stern by 1.5 cm in sweep rowing and 1.0 cm in sculling (the approximate distance from the center of the pin to the face of the oarlock). In addition, there are different oar-shaft widths and types of sleeves that can affect the measurements. 

Instead of anticipating all the different variations in oarlocks, sleeves, and oar shafts, we suggest a simple and affordable way to help crews achieve desired angles.

String! 

Yup, that’s it. Six feet of string is all it takes. Temporarily connect a brightly-colored line from the oarlock pin to the gunwale at the target catch and finish angle measurements. This provides a visual for the rower (and the coach). Rowers simply position themselves, so the oar shaft is parallel to the line at each end of the stroke. 

Once a rower’s position is set, the string can be removed. 

Of course, if the rigging changes, the angles need to be set again. If rowers move to another seat, the string method can help position themselves in their new home.