Now is the time to ready the forearms for the indoor-to-outdoor seasonal shift. Digital flexors and extensors that have not feathered or rolled a blade all winter require some pre-season conditioning.
Sweep rowers need to isolate the functions of their hands to adjust blade position and handle height. Tendon strength develops more gradually than muscle, so proactive attention to the hand and forearm muscles helps ward off potential tendinitis in your wrist and elbow.
Extensor muscles function primarily to move the fingers, wrist, and elbow out of flexion. Flexor muscles are stronger, providing grip and power. Focus on developing extensors before the coxswain commands “hands on” again.
Sample exercises for the elbow includes pushups, dumbbell chest presses, dumbbell triceps kickbacks, and dumbbell overhead triceps presses.
For wrist extensions, place your forearm along an armrest or table with your wrist hanging over the edge and your palm facing down. With a weight in your hand, lift it toward the ceiling. Lower slowly and repeat.
For wrist rolls, attach one end of a rope to a light weight and the other to a dowel about the diameter of an oar. Hold the dowel with your palms facing down and roll the weight upward. To increase the difficulty, straighten your arms.
Exercise finger and thumb extension by placing a rubber band around the outside of your thumb and index finger and pulling them away from each other. Repeat with your thumb and other fingers, then all fingers together. To progress, repeat with a thicker band.
Marlene Royle, who won national titles in rowing and sculling, is the author of Tip of the Blade: Notes on Rowing. She has coached at Boston University, the Craftsbury Sculling Center, and the Florida Rowing Center. Her Roylerow Performance Training Programs provides coaching for masters rowers. Email Marlene at roylerow@aol.com or visit www.roylerow.com.
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