1,000 Meter Row Exercise
1000 Meter Row on the Concept 2 Rowing Machine
1. Start by strapping your feet in and grasping the handle with both hands
2. Extend your legs fully and then pull the handle to your chest
3. Maintain tall posture throughout the movement
There are a multitude of advantages when it comes to rowing. It is a smooth, rhythmic motion that is an impact free training modality which engages all the major muscle groups. Your legs, arms, back, core, and glutes are all working while on the rower. It gives you the ability to cross train and stay fit for surfing, mountain climbing, biking, and running amongst other activities.
Precautions: The only true precautions with this exercise are if the rower has any disc issues i.e. bulging or herniated, or is just coming back from reconstructive knee surgery. The beauty of this exercise is that it has no impact on the muscles eccentrically, which is where the majority of DOMS (delayed onset muscle soreness) originates. That makes this exercise a great tool to test a clients’ fitness without creating excessive soreness right off the bat.
Validation: The rower has been used as a cross training and testing tool for many years. Many benefits that elite modern rugby, football, and soccer clubs have realized are its versatility for injured athletes rehabilitation and maintenance, in season fitness testing with minimal impact, and total body energy system development. Above all else, the row machine’s versatility has made it one of EZIA’s foundational tools for the training and testing of an individual’s Endurance!