British Rowing |

High Quality Land Training: Conditioning exercises

These three exercises promoting general athleticism are good for conditioning, one of the three pillars of High Quality Land Training. Use light weights or body weight at tempo, doing 30 seconds to a minute of each exercise.

1. Split squat

  • Start with your feet shoulder width apart, holding a weight across chest.
  • Place one foot forward and then continuously lower your rear knee to and from the floor. 
2 images of split squad

2. Bent over rowing

  • Bend from the hips.
  • Keeping the back straight, pull the bar through the shoulders to the chest.

You can also do this with one arm using a dumbell.

2 images showing  bent over rowing

3. Goblet squat

  • Stand with feet slightly wider than shoulder width, with a weight held across the chest.
  • Squat the hips to the floor, keeping the body relatively upright – you are aiming to get the hips below the knees at the bottom of the squat. If the rower has difficulty getting the required depth or balancing themselves then the weight can be pushed out away from the body towards the bottom of the squat to provide counter-balance.
2 images demonstrating goblet squad

Thanks to Alice Baatz for demonstrating these exercises and Lee Smith at EIS for his technical expertise.

Photos: Dianna Bonner.