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1. Time: How long you've been rowing for. If you start on Just Row, it'll count up, but if we set a workout for a specific time, it will count down.
2. Split: This is your split per 500m, and will change stroke to stroke depending on how hard you push and how fast you are going. The lower the number the fast you are going.
3. Metres: This shows you how far you've moved during your row.
4. Strokes Per Minute: Also called stroke rate, this measures the tempo you are rowing (how many strokes you take each minute at the speed you are moving). The fast you push on the drive, the higher the number will be. The slower you push on the drive, the lower the spm will be.

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Arms are straight; head is neutral; shoulders are level and not hunched.

Upper body is leaning forward from the hips with the shoulders
in front of the seat.

Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.

Heels may lift a bit as needed.

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The Key to Unlocking Your Rowing Potential

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The Key to Unlocking Your Rowing Potential

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For our non-human athletes, thanks for sharing, Lesley!

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Staring at your force curve stroke after stroke may lead you to get very frustrated. Each stroke can vary, so it can be overwhelming taking in so much information at once. When you do want to look at your force curve, set some time to watch some strokes to see what overall shape it takes.

If there's always a dip in the same place, use your workout to work on that specific part of the stroke. After you've given it some practice, go back and take a look at your curve to see if it has improved.

You're dips and drop offs may not look as extreme as the ones shown in the pictures above. That lets you know that the disconnect is smaller, even though it's still there.

I don't recommend looking at the force curve screen during a long piece or intervals. There's a lot of other things to focus on rather than trying to evaluate each curve as it shows up. Evaluating your force curve should be before a workout, where it can also be part of the warm-up. You can also look at your force curve when you're done with a workout, to see if it changes when you're tired.

The force curve is just another tool to use to work on your rowing. Don't get too absorbed by it. It's a good check to do every so often, but not every time you row. Working on technique and proper power application will improve your force curve over time.

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How to Use Force Curves to Fix Technique - Alicia R. Clark

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Staring at your force curve stroke after stroke may lead you to get very frustrated. Each stroke can vary, so it can be overwhelming taking in so much information at once. When you do want to look at your force curve, set some time to watch some strokes to see what overall shape it takes.

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We head North of the border to check in with Halifax Rowing Club in Nova Scotia. Despite a global pandemic that wreaked havoc on rowing programs everywhere, the Halifax team spirit remained intact, rowing continued, training pivoted, and they ended the season with a virtual awards ceremony. We chat with HRC Coach Holly Davy, HRC Program Manager and rower Jen Devitt, and masters scullers Kathy Schwartzentruber and Craig Evans. We're enamored with the club's resilience, motivation, and dedication.
Join our Patreon community for early access to episodes, discounts, and more.

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Ep. 7 - Halifax Rowing Club - Steady State Network

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We head North of the border to check in with Halifax Rowing Club in Nova Scotia. Despite a global pandemic that wreaked havoc on rowing programs everywhere, the Halifax team spirit remained intact, rowing continued, training pivoted, and they ended the season with a virtual awards ceremony. We're en

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According to psychologist Angela Duckworth, stress can actually help us adapt to difficult situations. That sort of mindset could be a powerful tool right now. On this episode, the bestselling author of "Grit" calls up Ryan at home to talk about how a shift in mindset can make our stress work for us-and how we can continue to grow even as our world seems to shrink.

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angela duckworth | how stress can make us stronger

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‎TRAINED: Angela Duckworth | How Stress Can Make Us Stronger on Apple Podcasts

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‎According to psychologist Angela Duckworth, stress can actually help us adapt to difficult situations. That sort of mindset could be a powerful tool right now. On this episode, the bestselling author of "Grit" calls up Ryan at home to talk about how a shift in mindset can make our stress work for us...

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Aquil Abdullah became the first Black man to represent the United States at an Olympic rowing event when he qualified in the M2x in 2004. We paired him with Olympic hopeful John Olbrys (Potomac Boat Club) whose sights are set on the Tokyo Olympic trials. Both have deep roots in the Washington, D.C. region.

Aquil's path to the Olympics started at Woodrow Wilson high school and an offer of a rowing scholarship (and his mother's influence) sealed his acceptance to George Washington University. He now lives with his family outside of Boston, and is working to make the sport more inclusive through several initiatives. In 2019, Aquil joined Hydrow as a featured athlete.

Olympic hopeful John Olbrys learned to row in high school, and crammed rowing into his schedule at the Coast Guard Academy. He is currently serving in the U.S. Coast Guard and training for the Tokyo Olympic trials. He is an out and proud LGBT rower at Potomac Boat Club.
Join our Patreon community for early access to episodes, discounts, and more.

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Episode 9: Path to the Olympics - Aquil Abdullah & John Olbrys - Steady State Network

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Aquil Abdullah became the first Black man to represent the United States at an Olympic rowing event when he qualified in the M2x in 2004. We paired him with Olympic hopeful John Olbrys (Potomc Boat Club) who has his sites on the 2021 Olympic trials.

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Three years running, Mat Fraser has lifted, squatted, and snatched his way to the title of "The Fittest Man on Earth." But some of his proudest accomplishments have come away from the bright lights of competition, during training, recovery days, and even in the Nike footwear Lab. Mat tells us what it took to go from an Olympic weightlifting hopeful to a world champion athlete, and how his failures are inextricably linked to his success.

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‎TRAINED: Mat Fraser | How to Eat, Train, and Think Like a Champion on Apple Podcasts

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‎Three years running, Mat Fraser has lifted, squatted, and snatched his way to the title of "The Fittest Man on Earth." But some of his proudest accomplishments have come away from the bright lights of competition, during training, recovery days, and even in the Nike footwear Lab. Mat tells us what i...

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Want to know what split you should hold at a certain stroke rate?

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Want to know what split you should hold at a certain stroke rate?

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The information and content provided by Row NS below, including examples, images, reference and suggestions are provided for general informational purposes only. All information shared is provided in good faith, however we make no representation, warranty, guarantees or endorsements of any kind, expressed or implied, relating to the video, the content provided, or the activities described. This information and video recording is accepted on the condition that it will not be the basis of any claim, demand or cause for action. Any reliance you place on the list of activities and links provided is therefore strictly at your own risk and is your responsibility to perform due diligence before acting upon any of the information provided. Always exercise caution when performing any physical activity without proper safety equipment or direct supervision from a certified coach.
Training Guidelines and Considerations

We encourage you to stay active to maintain your health, but it's imperative that you train smart and safe. The following information was developed by Dr. Mike Wilkinson, Rowing Canada Aviron's (RCA) Chief Medical Officer and Jordan Clarke, RCA's NextGen Sport Science Lead.

Self-isolation is recommended for everyone. For those who are in self-quarantine for reasons of recent travel, symptoms, or contact with cases of COVID-19 MUST remain indoors; no outside exercise allowed.

Athletes should exercise at home but may exercise in wide-open outdoor spaces if available and if it does not violate the municipal and provincial directives.

You should not exercise in large groups, and maintain distance from others (>2m at all times), and you should not come into contact with frequently touched surfaces of any kind.

The focus of athletes' exercise programs at this time should be to maintain general health, not to achieve world-best performance capacity.

The optimal dose of exercise from an immune system point-of-view is moderate-to-vigorous aerobic activity (60-120 minutes per day of moderate-intensity activity). Maximal or very high intensity training is not contributory.

Resistance training to maintain lean mass is good; work with whatever equipment you have available, perhaps just body mass, inertia and gravity!

Now is also a good time to work on things like stability, balance, and flexibility.

Physical Training Resources

Foam Rolling

Warm-Up Exercises

Main Component Exercises

Mental/Wellness Training Resources

COVID Mental Performance and Wellbeing Rowing - Chris DeWolfe, Canadian Sport Centre Atlantic

Coaching Resources

1. NCCP Coach Initiation in Sport (in the locker - $15)

2. Rowing Essentials (in the locker - $15)

3. NCCP MED/Make Ethical Decision

4. Safe Sport Training (in the locker - free)

5. NCCP Coaching Athletes with a Disability (the locker - $15)

6. NCCP Online Module - Sport Nutrition (the locker - $20)

7. Other NCCP Multisport Modules (the locker)

8. RCA Webinar Workshops (register on the RCA website - weekly)

9. CSC-Atlantic Coach Socialization (http://zoom.us/j/744594388)

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The information and content provided by Row NS below, including examples, images, reference and suggestions are provided for general informational purposes only. All information shared is provided in good faith, however we make no representation, warranty, guarantees or endorsements of any kind, expressed or implied, relating to the video, the content provided, or the activities ...

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Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique. Have someone watch you row, comparing your body positions to those shown in the video below. Don't pull too hard until you are comfortable with the technique fundamentals.

The Rowing Stroke

How it works: The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

The Catch

Arms are straight; head is neutral; shoulders are level and not hunched.

Upper body is leaning forward from the hips with the shouldersin front of the hips.

Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.

Heels may lift as needed.

The Drive

Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.

Hands move in a straight line to and from the flywheel.

Shoulders remain low and relaxed.

The Finish

Upper body is leaning back slightly, using good support fromthe core muscles.

Legs are extended and handle is held lightly below your ribs.

Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery

Extend your arms until they straighten before leaning from the hips towards the flywheel.

Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

Did you know? Your breathing rhythms can affect your workout. With a little practice, you can relate your breath to your stroke. For tips on how to breathe while rowing, visit our Breathing Techniques page for more.

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Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique. Have someone watch you row, comparing your body positions to those shown in the video below. Don't pull too hard until you are comfortable with the technique fundamentals.

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BETTER Results with Rowing: The FIRST Drill EVERY Rower Learns

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Concept2 Rowing Machine Maintenance: Part 1 Everyday Cleaning and Care

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Concept2 Rowing Machine Maintenance: Part 2 Cleaning the Flywheel

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Concept2 Rowing Machine Maintenance: Part 3 the Chain and Handle

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15 MIN ADVANCED HIIT WORKOUT // Intense with no equipment + no noise

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There are many ways to add novelty and motivation to your workouts at home. Here are just a few resources to consider. We'll keep adding to this list as more opportunities become available.

Getting Started (or Started Again)

If you're pulling out a RowErg from storage, dust it off and get rowing! Read our maintenance tips for getting your erg in shape.

The Concept2 Online Logbook is where you'll find our community. Record your workouts, rank your best efforts, or join a challenge.

You might feel like mixing in other movements when using your Concept2 erg, so we came up with our favorite body weight workouts -no other equipment needed besides your RowErg, SkiErg or BikeErg. If the workout lists a specific erg, no worries. Any erg can be substituted in for the workout you choose.

Stay Connected

Look for workouts posted to our social media channels regularly.

We're actively filling up the Concept2 Facebook feed with resources for training, coaches, and live training sessions. Follow us for updates.

The Concept2 Instagram feed also features lots of timely resources saved in the pinned stories.

Connect with other Concept2 users and share your workouts, training tips, and achievements, or just see what our community is up to. Check out our new Facebook group: Concept2 Community.

There are many other organic social media groups that have regular challenges and workouts. We don't manage them and therefore don't have any specific recommendations, but if you look around for more community options you will find them!

Follow Along

Concept2 offers a free podcast, As The Flywheel Spins. Coach Cady Hart-Petterssen guides you through entire workouts. With over 53 episodes (and new ones being created) there is always something fresh.
**Hot tip! Set up a video conference with a friend and do the workout together.**

You can also see what apps are compatible with Concept2 equipment that may help with your training goals. Many apps are offering free trials or waiving joining fees; now is a great time to download these apps and software.

We are curating a YouTube playlist of videos to train to. Sharpen up technique with Technique Videos on our YouTube channel.

Sign up and we'll email you a Workout Of the Day (WOD) so you always have a workout to look forward to.

Join a Challenge

We've got a brand new challenge for the first two weeks of April-the April Fools' Challenge. Increase your erg distance each day!

The World Erg Challenge kicked off March 15, and it's not too late to join. If you like to exercise for distance, get your team organized and GO! We expect big numbers this year.

Dryland Training

Rowing teams who are separated from their teammates and boathouses have ways to share workout results. Here's how to stay connected to your Training Partners.

Our newest challenge, the Concept2 2020 Spring VIII Series, is a virtual team challenge that allows athletes to compete as a crew of eight from the comfort of their own homes. Team captains create one or more boats and choose their teammates. There is a different workout each week for five weeks starting April 6.

Phys Ed Class at Home

Incorporating math plus exercise while learning to use a family log or spreadsheet? It may just equal fun!

Parents who are homeschooling their children at home can take advantage of the equipment they own. We offer ways to set up your RowErg for kids and here are a few kid-friendly workouts, suitable for all ages and abilities.

Looking for a creative way to keep the kids (and you, too) active? Play Bingo!

Rowing Workouts From our Friends and Community

Our friends at Row House are offering YOU complimentary access to 30 days of ON DEMAND rowing workouts to do from the comfort of your own home. This special offer is available for a limited time; register by April 30th. (Available only in the U.S.)
View offer >

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There are many ways to add novelty and motivation to your workouts at home. Here are just a few resources to consider. We'll keep adding to this list as more opportunities become available. If you're pulling out a RowErg from storage, dust it off and get rowing!

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Yoga For Runners - Physical & Mental Stamina  |  Yoga With Adriene

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Dear Rowing,

Thank you.

I never thought I would say that.

Three and a half years ago I rowed my last race. I knew I would miss it when I was done, but I never thought I would be so thankful. Now that I've been out of the sport and in the "real world," I've realized how much you prepared me for what I'm doing now. And here's what I learned...

You taught me what it truly means to be uncomfortable. Not just sort of uncomfortable, but physically and emotionally in a zone that not many know. And not just beinguncomfortable, but mentally knowing it was time to go to that place of sheer torture and choosing to do it. And guess what?

I survived. Every. Single.Time.

True, I probably will never have to go back to that place of physical pain, but you taught me that my capability goes way beyond where I tend to let myself go. You taught me that when my brain tells me "No, that will make you uncomfortable" or when that nagging sensation comes that says "No you can't," I've successfully built the other part of my brain that says, "Oh yeah? Watch me." You helped me gain a sense of resiliency that understands how growth really only does come after discomfort - personally and professionally. And now, I choose to go there.

The thing is, I played a lot of team sports - team is not a new concept to me. But rowing was different and there's this one moment that has always stuck with me. It was my first time being in the top boat as a sophomore. I was shaking in my foot stretchers (the shoes in the boat that a rower puts her feet in). We did our normal warm up and the coxswain told us to "way enough" (stop) with our oars up. We glided. No, not glided, we soared. We PERFECTLY balanced our boat as if we were one person. Not many people know what that feels like - the complete and utter abandonment of self for a greater good - the exact way rowers must find compromise in a boat of 8 to reach its fullest potential.

We glided. No, not glided - We soared.

In life, I quickly learned that we really are always on a team. Everyone always said how sports help you with this, but I didn't really get it until now. The second thing you taught me was not just how to be a good teammate, but to truly operate from a team mindset. I know that what I do every day is not just about me, its about making the team I'm on better. It's a sense of trust and harmony, tied together with purpose, that help us move in unison. And it's this ability and mindset that make our teams, our offices, and our relationships more successful. You taught me that this true sense of team is rare and when you find it, appreciate it.

The last thing you taught me is the one I've been thinking most about and that is to row my own race. Of course, we constantly are competing against the boat next to us. But at the core of what makes a good rower different, is the ability to trust herself in trying times - the confidence and self-awareness that she has to turn on the gas at just the right moment.

And now in my life, with considerable professional aspirations and an unsettling feeling that I should be doing more, I find myself having to trust in rowing my own race. You taught me to trust my gut, trust my strengths, and trust that what I'm doing each day is going to take me exactly where I need to be. You taught me that the quiet voice in the back of my head - whether its saying start the sprint now or urging me to take on something more at work - is always right. You taught me that when my inner voice tells me its my time, that I better make my move.

With rowing there is no stadium, there's no packed arena, and there's not many cheering your name. Rowing is day after day of working at something that not many people understand. And honestly, that has been a huge chip I've carried on my shoulder. It has been a secret that I've resented about this sport.

But now, I know the truth. It's the biggest advantage I carry with me every day.

It's an intensity that knows how to work when no one is watching. It's the quiet confidence of knowing that I will always demand more of myself than anyone else ever will. It's the ability to get in a zone that others have never known.

Its my edge. It's a rower's edge.

And for that edge, I will be forever grateful.

Published By

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Dear Rowing, Thank you. I never thought I would say that.

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20 min MORNING YOGA (Full Body Flow/Stretch for Beginners)

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INTENSE AT HOME UPPER BODY WORKOUT (No Equipment)

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20 MIN INTENSE FULL BODY - At Home Chair/Bench Workout (Low Impact)

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Low Impact FULL BODY HIIT Workout (No Equipment + No Jumping)

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15 MIN BEGINNER AB WORKOUT (No Equipment)

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From quarantines to self-isolation, the global response to the COVID-19 virus is affecting everything about the once predictable, familiar rhythms of daily life. Athletes - even those at the elite level - are no exception.

With the banning of large gatherings and the shutting of schools a reality in a growing number of nations, the new normal for athletes is training at home, alone.

World Rowing reached out to Canadian sports psychiatrist, Dr. Carla Edwards, to find out more about the implications for athletes' mental health. She shared her recommendations on how athletes can get through these difficult times and even emerge mentally stronger and more prepared on the other side.

Facing fear

"Many athletes have a lot of fear for themselves and their future in sport," says Edwards, who works with athletes at all levels of performance in Canada, a country that recently closed its boarders in an attempt to contain the virus' spread.

"For young adults, they are usually progressing in their sports careers and the more elite focused athletes at this stage are looking towards under 23, senior teams and maybe even a first shot at the Olympics," says Edwards.

"Some of them are trying to manage university, applications, exams, professional school or work as well as training. This is also the generation with older grandparents and the risks to family members' health becomes a bigger fear as well."

"Significantly, it is these young international-level athletes that already show the greatest concern surrounding their future careers in elite sport," she says, noting that older athletes - Olympians who have been to a Games already - may be better able to put the current situation into a broader context as just another adjustment in the overall trajectory.

"It's normal to be afraid right now," says Edwards, "but shifting your frame of reference will help your mental health."

Stay connected

"Losing something as central in your life as the rigorous routine and schedule of sport can cause general anxiety," says Edwards. "The degree of disruption and anxiety is going to be far less for those who already have - or can create - a sense of balance."

Strong social networks of friends and family as well as interests outside of sport are all part of a balanced life.

"Take a realistic look at your life and ask: What are the big things? What are the little things?" she suggests. "For most, the big things are societal health, doing what we can to restrict the growth of this pandemic, ensuring we have food, water, leisure time, and human connection."

Even during social isolation, maintaining contact with others is essential, stresses Edwards. "The internet can help," she says. "But we have to use it wisely. If we use it to stay connected and use opportunities to engage with our friends, not just for work, but to have actual conversations, that will help."

"Meditation and relaxation exercises can also be helpful in staying connected to the present," she adds.

Other important connections for athletes will be keeping in touch with coaches, support team members, and teammates. This, says Edwards, is where it is time to get creative.

Keep an open mind

Adopting an open minded and flexible approach, according to Edwards, is one of the most effective ways to manage many of the negative impacts on mental health from big changes like suddenly having to train alone.

It is without doubt not always going to be an easy transition for athletes - or coaches and organisations for that matter - so for Edwards, reframing the situation is key.

"This is a good time for athletes to learn to become more autonomous," says Edwards. "Having to take instructions and doing the work on their own will be good for their autonomy. It is also going to develop a cohort of athletes - in all sports - that understand more than ever what they can push their bodies and minds to accomplish. That alone is going to change how we do things once this is all over."

"This pandemic is giving us experience in how to think and act differently," Edwards continues. "Flexible thinking is the only way forward in all sectors from government to business to education and definitely sports. For example, here at our medical school we are re-writing the entire curriculum to be delivered in a new way."

It's okay to ask for help

"For those having difficulty, it is okay to ask for help," says Edwards. "If you can't come up with a training plan alternative, reach out to colleagues, friends or even your competition. This is a time for cohesiveness and sharing. We see this in a lot of places already, people opening up to suggestions. Federations can help by creating hubs online where people can share ideas."

For rowing-specific ideas about training in the era of COVID-19, join World Rowing's Facebook group where you can share and learn from what's being done around the world. Some of the best will be featured on or website throughout the pandemic.
https://www.facebook.com/groups/231816978004059/

For athletes, coaches and support team members facing big changes in how they operate and train, click here for a pamphlet produced by Dr. Carla Edwards and Dr. Jane Thornton with more information.

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From quarantines to self-isolation, the global response to the COVID-19 virus is affecting everything about the once predictable, familiar rhythms of daily life. Athletes - even those at the elite level - are no exception. With the banning of large gatherings and the shutting of schools a reality in a growing number of nations, the new normal for athletes is training at home, alone.

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GET SWEATY with a 30 Minute Advanced Rowing Workout!

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Creativity and staying connected through social media have made training in isolation bearable and, hopefully, even enjoyable. It is also fortunate that, in many nations, COVID-19 distancing guidelines recognise the positive benefits of physical activity on mental and physical health and allow for at least a little time outside for exercise.

But what does training during a pandemic mean for an athlete's health? Can it just be training as usual, or are there other things to consider?

World Rowing spoke with Dr. Brian Johnson of the British Association of Sport and Exercise Medicine to find out more.

"It is important to keep exercising even during a lockdown," says Johnson, an expert on physical activity's impact on health and creator of motivate2move: https://basem.co.uk/motivate-to-move/ guide to medical professionals on the benefits of physical activity.

"Exercise helps our physical health, mental health, sleep and immunity." Even something as simple as getting enough sleep can lower the risk of viral infection, he explains.

"Under normal conditions, stress is recognised as being quite high amongst elite athletes," Johnson says. "Athletes may have considerable pressures from competition targets, deadlines, injuries or underachieving, not being picked for a squad etc."

"Now, we face Coronavirus and all our lives are turned upside-down due to restrictions or lockdowns," he says. "All sports are affected."

Risks

While Johnson believes that training can and should continue, he does caution against overdoing it. "Now is not the time to aim for a personal best," he says.

Good physical fitness is important at this time as no training or low training loads are associated with an increased risk of illness. "Generally, moderate exercise is thought to improve our immunity and reduce the risk of illness," explains Johnson. "However, paradoxically, the currently appropriate science suggests that high intensity and prolonged training is associated with subclinical immunological changes that may increase the risk of illness." Essentially, the conventional wisdom in health circles is that training too hard might make elite athletes more susceptible to infections.

Johnson also points out that pushing yourself to the limit during a pandemic can impact your health in another way; "If you are doing personal bests or overtraining, you are at a higher risk of injury," he says. "You might pull a muscle, strain a tendon, or in a sport like rowing, suffer a rib stress fracture." In fact, any major increases in volume or intensity are risk factors for rib stress injury. http://www.worldrowing.com/news/the-dynamics-rib-pain

"Ordinarily, If you get injured, you're off to see the team doctor or physiotherapist," Johnson continues. "During a lockdown, you might be able to get some advice over the phone, but if it is serious, you will need to get to the emergency department. Depending on your location, this can put an extra burden on an already stretched health care system. In the emergency department it may also put you at greater risk of acquiring Coronavirus or putting others at risk if you are yourself unknowingly infected."

Thinking long term is the best thing says Johnson. "Train as if your competition is four months away," he says, quoting a piece of repeated advice being given to athletes in the United Kingdom. "That's probably realistic at present."

"The other main risk to be aware of is myocarditis," Johnson adds. "A blood borne infection - such as Coronavirus - can cause an acute inflammation of the heart muscle, causing temporary or permanent damage, with the further potential of destroying the individuals sporting career."

The advice Johnson offers to the majority who have not been infected is to "keep fit with moderate maintenance training, follow your public health advice over social distancing and the majority of us will come through this pandemic safely."

Getting back on the water

When it comes to the a best time for resuming normal sports activities, such as opening up rowing clubs, Johnson remains cautious. "At the moment scientific advice is pushing extreme caution about how we unlock," he says, adding that "the situation is different from country to country and advice will vary."

"Social or physical distancing works by reducing the rate of infection of an individual," Johnson explains. "Coronavirus spreads from person to person by droplets from the nose or mouth from coughing, sneezing or contacting contaminated surfaces and then touching your eyes, nose or mouth."

"The real danger is when people have got the virus and don't know it because they have few or no symptoms," he concludes. "That is a big risk in sport."

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Training during a pandemic - what to watch out for

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Creativity and staying connected through social media have made training in isolation bearable and, hopefully, even enjoyable. It is also fortunate that, in many nations, COVID-19 distancing guidelines recognise the positive benefits of physical activity on mental and physical health and allow for at least a little time outside for exercise.

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CrossFit Endurance coach and 100-mile trail run fanatic, Brian MacKenzie of Costa Mesa, California, scrawled a simple looking workout set on a whiteboard in his home gym, then spent five minutes teaching me proper rowing technique. I was in need of a workout to help me retain fitness while I rehabbed a foot injury, so he directed me to a rowing machine-commonly referred to as an ergometer or "erg." Then I endured one of the most challenging cross-training workouts of my life-for exactly 12 minutes.

"Rowing is an invaluable tool for runners," MacKenzie said. "When you learn how to do it right it lights up weaknesses you didn't know you had. It helps runners and cyclists find power in muscles they hadn't used before."

MacKenzie points out that rowing is a potent weapon in an endurance athlete's cross-training arsenal, or as a replacement for running when injuries surface. "It's no joke," he said. "It's some serious, lung-searing stuff. When an athlete is dealing with a foot or Achilles tendon problem, I've never found issues in replacing running with work on the ergometer."

Lori Gallon is evangelistic about the magic that rowing can bestow upon an injured runner. A registered nurse who moonlights as a personal trainer at R.A.W. Training in Wildwood, Pennsylvania, Gallon said that rowing salvaged her dream of running the Boston Marathon.

In 2009, at 42, she qualified for Boston, but two weeks into a 15-week training plan targeting the 2010 event, she developed a stress fracture in her fibula. Per doctors' orders, she was not allowed to run or jump for eight to 10 weeks.

"I couldn't believe I had made it that far and I didn't know if I'd get another shot to qualify for Boston," she said. "I talked to other trainers at my gym and decided to use rowing to train for the race. I had nothing to lose."

In place of key running workouts, Gallon used indoor rowing. "It's all about proper technique," she said. "If you don't do it right it's not going to work."

Gallon's doctor cleared her to run again two weeks out from Boston. "I did one five-miler and one 10-miler. Everything else I had done in the buildup had been rowing and doing CrossFit workouts." Gallon finished the marathon in 4:20:26.

While running and rowing are similar in cardiovascular benefits, they differ in the muscular workout they deliver. Erin Cafaro, a 2008 Olympic gold medalist and member of the U.S. rowing squad, said that rowing punishes the body in different ways. "In one continuous motion rowing works legs, core, back and arms," she said. "It's a full-body workout."

MacKenzie added that one of the chief benefits rowing offers runners is improved posture. "Runners typically have terrible posture, leading to bad form, leading to beating the hell out of yourself," he said. Proper rowing, MacKenzie believes, helps runners develop robust midline stability to help shift running from smaller, weaker muscles such as hip flexors to more powerful muscles in the hips.

Properly performed rowing gives a runner a solid blast of cardio work, works the abs, core and lower back, and even develops flexibility in the hamstrings and calves.

Where should you start? Don't make the mistake most runners do when they first hit the rowing machine and yank away-not only will you miss out on the primary benefits rowing has to offer, but you also might make things worse. Follow Erin Cafaro's guide (on page 3) to developing proper technique.

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CrossFit Endurance coach and 100-mile trail run fanatic, Brian MacKenzie of Costa Mesa, California, scrawled a simple looking workout set on a whiteboard in his home gym, then spent five minutes teaching me proper rowing technique.

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So you want to do a half-marathon row on the rowing machine... "They've done it at The CrossFit Games," you say to yourself. Or maybe Concept2's Global Marathon Challenge or the Solstice rows have hit your radar screen.

It's definitely a doable goal, but you'll need to train for it and have a strategy in place for when the big day comes. You're looking at spending a couple of hours on the rowing machine (or SkiErg or BikeErg) so preparation is key.

If you've never done one before, the aim is plain and simple: Your goal is to finish. Period. If it helps you to have a race plan (see #4 below), then go for it, but the idea on the first time out is simply to get a baseline for how long it takes you to do this distance and how you feel throughout.

The Concept2 Rankings for your age group can give you a sense for what your time might be but if it's your first half it's a personal best no matter what, so don't worry about breaking world records right now.

[Tweet "Doing your first half marathon on the @concept2? Your goal is to finish, first and foremost. Here's a race plan: https://ucanrow2.com/half-marathon-row-strategy/" #rowing #skierg #concept2]

additional tips to help you make the most of the half-marathon row:

1. Work Up to It - In a perfect world you would work up over weeks or months to those long rows (You wouldn't jump out and run 13.1 miles with no training, would you?). Rowed or run, 21,097 meters is a long way and it's nothing to mess around with. Build up to the half-marathon row distance, and don't try it until you can row at least 10k comfortably at a challenging pace.

2. Be Merciless About Your Technique - Bad rowing technique is never good but done poorly, a row of this distance could have serious repercussions. Not to mention affecting your final time. Review our video on the basics of the rowing stroke, watch an expert row, and heed the mantra Legs, Body, Arms; Arms, Body, Legs.

3. Hydrate, Hydrate, Hydrate - In more than an hour of rowing you will almost certainly need water, and maybe even some food. Do it, as early and often as needed! It's also perfectly fine to put the handle down and even get off the machine and stretch if you need to. You will have at least a minute before the monitor goes off.

4. Pace Yourself - Don't Fly and Die - Resist the temptation to go out hard and fast and use up all your energy at the beginning of the piece. A row of this distance will take you more than an hour, it's critical to take that into consideration when you put together your race plan (See #5).

5. Have a Plan, Stick to the Plan - On-water rowers always have a plan for how they're going to row the race. The same is true for indoor rowing, be it a 500-meter row, a 2k, or a half-marathon. If you can, test your approach in advance of the real race. What works for one rower doesn't always work for another.

here's a half-marathon row race strategy:

Divide the row into five segments, four of about 5k each and a final sprint to the finish. Plan to row almost the whole distance at 24-26 strokes per minute. Use power-10 or -20 strokes every 1k or so to beat boredom and help you stay on pace.

First 5k: Warm into the row and find a challenging pace that you can also sustain. Use this time to settle into the row and decide what you think you can do for splits today (Then see if you can surprise yourself!).
Middle 10k: Keep chipping away at the distance, aiming to drop 5 seconds off your split.
Fourth 5k: Try to drop another few seconds off your split if you can, and decide your goal split for the final sprint.
Last 500-1000 meters: HAMMER DOWN! Here's where you let it loose and empty the tank. The finish line is in sight, give it all you've got!

When you're done be sure to paddle down, drink water, and let your heart rate return to normal, then get off the machine, drink water, and do some good stretching. Lastly, drink water and record your time in your Concept2 logbook. It will rank your time automatically and give you a link to a printable certificate of completion and souvenir goodies available from the C2 online store.

Not bad for a couple of hours of work!

Need more workouts to build your cardio base?

Questions? Ask them in the comments below. Half-marathon veterans, share your race strategies. We'd love to know what's working for you!

For further reading
Tricks to Dominate Endurance Rowing Workouts Monster Meter Workouts

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5 Keys to Nailing the Half-Marathon Row - UCanRow2

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So you want to do a half-marathon row on the rowing machine... "They've done it at The CrossFit Games," you say to yourself. Or maybe Concept2's Global Marathon Challenge or the Solstice rows have hit your radar screen. It's definitely a doable goal, but you'll need to train for it and have a strategy in place for when the big day comes.

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Core & Ab Pilates Home Workout | 20min REAL TIME workout

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15min Thighs & Cardio AT HOME PILATES *toning leg burner*

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10 Minute At-Home Stretching & Flexibility Routine

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10 MIN FULL BODY STRETCH + MOBILITY ROUTINE // Beginner to advanced

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No Equipment Core Workout for ALL ABILITIES

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ULTIMATE HOME LEG CROSSFIT® WORKOUT - No Equipment Needed

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5 Equipment Free Exercises You NEED to be Doing NOW.

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Canadian Sport Centre Atlantic: Coaches Channel

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Coach Socialization: Workout Wednesday! Yoga Class

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Mental Health is AS Important as Physical Health

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This is not a site for personal disclosure of mental health distress, suicidal thoughts or behaviours. If you are in crisis, please call 911 or go to your nearest emergency department for assistance.

Powered by:

A hub of resources to help you take care of yourself and look out for the people you love during this challenging time.

COVID-19 has, and will, impact the mental health of people everywhere. Kids Help Phone has seen an unprecedented surge of young people feeling more stressed than usual reaching out during this global pandemic. Finding accurate information and appropriate resources can be hard. Jack.org, School Mental Health Ontario and Kids Help Phone have partnered to bring you all the information needed in one easy-to-access hub so that youth mental health remains top of mind, and our communities are able to easily access the education, tools, support and reliable information they need. Please share widely with the young people in your life.

Educational Social Media Posts for download:

Educational PDFs for download

Online Resources

How Do I Find Mental Health Services?

How do I even begin? It can be daunting, but CAMH's guide to looking for mental health services is a great place to start and answers some questions about where to start, what to expect, and how to prepare.

How do I find a youth program near me? Kids Help Phone has a great digital tool called Resources Around Me. Simply type in your location, and it shows you resources in your area.

Remember! Kids Help Phone is there for young people across Canada during the COVID-19 pandemic. You can contact them 24/7 by calling 1-800-668-6868 or texting 686868. It's free and completely confidential.

Get Help: Kids Help Phone's E-Mental Health Services

Kids Help Phone is there for young people across Canada during the COVID-19 pandemic. You can contact them 24/7 by calling 1-800-668-6868 or texting 686868. It's free and completely confidential.

They're also sharing resources for supporting your mental, emotional, physical and spiritual health during the coronavirus outbreak. Visit KidsHelpPhone.ca/COVID19 for tips, info, interactive tools and more. Remember, you're never alone!

If you or someone you know is in immediate danger, please contact 911 or the emergency services in your area.

Provide Support: Resources for Parents and Educators

For Educators, Parents, and Students: School Mental Health Ontario works together with Ontario school boards to promote student mental health. We created a page of COVID-19 resources and answers to questions specifically designed for educators, parents, families, and students. We recognize that this is a difficult situation and that students have many questions related to COVID-19, the impact for themselves, for schools and their friends. We also recognize that information changes frequently. What we do know for sure is that you don't need to go through this alone, our relationships are important, we are in this together.

For Parents:

If you think your child or teen may be struggling with their mental health, the award-winning Be There resource can help you start a safe, productive, and effective conversation.

My Anxiety Plan for Children & Teens is an online resource that uses cognitive behavioural therapy practices to help parents coach adolescents or teens through anxiety.

Also see these articles:

For Educators: 7 Tips for Educators Returning to School During COVID-19 from Anxiety Canada.

Provide Support: Be There by Jack.org

Created by Jack.org, Be There is an engaging and comprehensive online resource that teaches us all how to support someone who might be struggling with their mental health. The five Golden Rules are easily adapted to any situation, so even if you're in self-isolation or unable to be physically present with someone, you can still learn how to be there for them.

Be There was voted the Top Health Website in the World by the 2020 Webby Awards.

Check out one of our Be There stories below, and visit BeThere.org to get started.

Provide Support: Movember Conversations for Supporting Men

Movember Conversations gives you practical guidance on how to support the men in your life who might be struggling. This interactive tool lets you experiment and practice questions and responses, giving you the skills and confidence to approach difficult conversations.

Build Skills: Mental Health Training

Learn about mental health with two of our youth speakers, Sadia and Jonathan! Our Virtual Jack Talk will teach you basic mental health information, how to look after your own mental health, how to support a friend's mental health, and how to access support. We offer two versions of the Virtual Jack Talk so that anyone seeking mental health education for themselves, their families, or their students has an option!

Check out the teaser below, and visit jack.org/virtualtalk

Build Skills: Coping with Anxiety and Uncertainty

Times are uncertain, to say the least! And sometimes this comes with increased levels of anxiety. The good news is, there are little things we can all do to increase our tolerance to uncertainty. Try some of these tips and tricks for managing anxiety in uncertain times:

Build Skills: Working and Learning During COVID-19

We get it. It can be super tough to stay motivated and focused when working, studying, or learning online.

Start with this great resource from the University of British Columbia that helps you find motivation when you're stuck, distracted, or just need a boost.

ReachOut.com has a helpful page about studying during coronavirus that even includes a quiz to identify your at-home study style.

The StayFocused Google Chrome extension limits the time you can spend on certain websites, gently keeping your precious focus in tact.

Get Connected: Health and Wellness Apps
Mental Health Assessments and Tools

The Wellness Together Canada web portal provides you with a "journey toolkit" that includes an assessment, personal health metrics, self-guided courses, and access to one-to-one support at no cost.

The Youper app is an emotional health assistant. The free version uses AI technology to provide you with a chatbot that guides you through cognitive behavioural therapy practices to improve your mental health.

Physical Activity

The DoYogaWithMe app is offering two free months of membership for those quarantined by the coronavirus.

The Nike Training Club app has always been free, but now offers COVID-19 related fitness and nutrition advice in its in-app community.

Social Connection

Stay Informed: Reliable COVID-19 Information

There's a lot of misinformation out there about COVID-19, and it can be hard to sort through the noise. Bookmark these sites for reliable and current information on the pandemic and how it might affect you.

First, consider downloading the COVID alert app. It uses Bluetooth technology to ping phones near you and track if you've been near anyone who has tested positive. Your privacy is totally protected.

The Health Canada website has tons of reliable information on Canada's response to COVID-19, situation updates, and a self-assessment tool that's free and easy to use.

The World Health Organization is constantly updating their site with information and advice. You can also sign up for COVID-19 updates from the World Health Organization through WhatsApp.

The Government of Canada has compiled a great resource page for youth that addresses sexual health, financial anxiety, and online safety during COVID-19.

Resources for Black Youth

Black communities have dealt with multiple sources of stress over the last few months. The Black community has led an international anti-racist movement, spearheaded primarily by Black youth. While this brings together feelings of strength and support from the community, it has also taken a lot of emotional labour to lead this movement, and it can be very draining to see photos and videos of systemic violence towards people who look like you. Socioeconomic and health inequities in Black communities have also led to higher risk of COVID-19 in many predominantly Black communities. Many Black youth are feeling worried about their family members' health - especially those who have families in areas with high COVID rates.

The Black Youth Helpline connects you to professional services. An initial intake followed by a professional assessment helps identify root causes of issues and challenges, and a support plan is then developed. Services in French and other languages are available upon request, and the line is open daily from 9AM-10PM. Call 1-833-294-8650.

This list of mental health resources for Black Canadians is comprehensive and detailed.

The Therapy for Black Girls Podcast is "a weekly chat about all things mental health, personal development, and all the small decisions we can make to become the best possible versions of ourselves."

Therapy for Black Men collects podcasts, literature, think pieces and more into one easy-to-navigate space.

Grief is a Direct Impact of Racism: Eight Ways to Support Yourself is an article by Global Health Prof. Roberta K. Timothy, and outlines self-care strategies based on her 20+ years' of experience as a health researcher and mental health professional.

Black Emotional Mental Health provides educational graphics, writing prompts, worksheets, and the Community and Self-Care Support Plan, which works as a tool to map out support plans before struggle turns into crisis.

Jessica Wilson, MS. RD is a dietician, consultant, and activist who posts critical content on body image and eating disorders and is constantly sharing new resources.

Dr. Mariel Buquè is a therapist who stacks her Instagram feed with mental health strategies, thought prompts, and important reminders to self.

Resources for LGBTQ Youth

The pandemic has posed unique challenges for LGBTQ youth. LGBTQ youth may not be out or accepted in the home they're staying in during COVID and may not be able to stay connected with their chosen families. They may have to deal with misgendering or other unsupportive comments that can negatively impact their mental health. But know this: a lot of great organizations are increasing their efforts to provide relevant and appropriateresources, supports, and programs.

Start with these LGBTQI2S Mental Health Tips during the COVID-19 pandemic. It also includes a list of online counselling resources.

Youth Line offers confidential and non-judgemental peer support through telephone, text and chat services. Read about their service offerings during COVID-19 here.

Trans Lifeline offers direct emotional support to trans people in crisis. All operators are transgender. The Canadian hotline number is 877-330-6366.

Stuck in quarantine with your homophobic or transphobic family? Here are some tips on things you may be considering.

Resources for Asian Youth

Mental Health Mukbang is a video/podcast from the Asian Mental Health Collective that breaks down big mental health ideas into easily digestible segments.

The Asian Canadian Therapist Directory is a new resource from the Asian Mental Health Collective...and it's exactly what it sounds like!

The Asian Mental Health Instagram account promotes "mental health education for Asians and allies." Their highlights include education, data, tips, news, and resources.

The Brown Girl Therapy Instagram account is the "first and largest mental health community for children of immigrants."

Moving Forward Family Services provides audio relaxation exercises in Mandarin, Arabic, Urdu, Punjabi, Hindi, and Tagalog.

Resources for Indigenous Youth

We Matter is an Indigenous youth-led and nationally registered organization dedicated to Indigenous youth support, hope and life promotion. They're a place to help Indigenous youth get through hard times, whether you need support yourself or want to support someone you know.

The Nunavik Mental Health Resource Guide contains a wide range of resources specific to Nunavik, Quebec, as well as national resources. It links to helplines, chats, Facebook pages, and local Indigenous organizations.

Indigenous Services Canada has developed a video series on COVID-19 that covers topics like how to stay healthy, and how to access services and benefits.

The First Nations Health Authority has published a resource titled Drawing on Indigenous Strengths to Stay Connected and Well that guides the reader through strategies to stay connected during the pandemic.

This one's a long read, but worth the time: The First Nations Mental Wellness Framework.

Helplines

Resources for Muslim Youth

If you haven't heard of Naseeha yet, then we're delighted to introduce you!

7 days a week they answer calls from around the world from Muslims and non-Muslims. They provide a safe zone for youth and individuals to talk and get the help they need. Additionally, they provide workshops to youth across North America, web therapy sessions, and offer texting mental health support 5 days a week.

Resources on Substance Use During COVID-19

The Canadian Centre on Substance Use and Addiction has put together this great resource on substance use during COVID-19. It's broken up into easy-to-navigate sections: Audiences, Specific Topics, Types of Resources, Relaxing Restrictions, and Media Articles.

Kids Help Phone logo available upon request.For any media inquiries, please reach out to media@jack.org. If you have a suggestion for an additional resource, please email us hello@jack.org and put COVID Hub in the subject line.

The COVID-19 Youth Mental Health Resource Hub is powered by:

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COVID-19 Youth Mental Health Resource Hub

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This is not a site for personal disclosure of mental health distress, suicidal thoughts or behaviours. If you are in crisis, please call 911 or go to your nearest emergency department for assistance. Powered by: A hub of resources to help you take care of yourself and look out for the people you love during this challenging time.

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Thanks Antonia for sharing!

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Thanks Antonia for sharing!

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How to Stretch and Warm-up Before Rowing

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Yoga For Runners - Physical & Mental Stamina  |  Yoga With Adriene

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Yoga For Low Back and Hamstrings  |  30-Minute Yoga

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Yoga To Heal Stress  |  20-Minute Yoga Practice

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Yoga For Hips & Lower Back Release  |  Yoga With Adriene

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Total Body Yoga | Deep Stretch | Yoga With Adriene

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Sunrise Yoga  |  15-Minute Morning Yoga Practice

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Core & Ab Pilates Home Workout | 20min REAL TIME workout

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If you have a broken erg screen / your rower doesn't show you stroke rate, download this app! 

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If you have a broken erg screen / your rower doesn't show you stroke rate, download this app! 

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Choose the stroke rate given for the workout, and 3:1 ratio

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Exactly what I've been looking for. My display broke and I can use this for Steady State sessions.
Does NOT request access to my personal data, no account or location info needed. Thanks Dev(s)

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‎A rower's metronome. Use sound and graphics to coach rowing cadence. * Have a difficult time teaching the concept of ratio? * Used the term "3:1 ratio" but your rowers just don't get it? * Need to reduce check in your boat? Set a stroke rate - Choose a ratio - Hit Start.

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20 MINUTE FULL BODY HOME WORKOUT! No Equipment, No Noise!

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20 MIN HOME HIIT WORKOUT // No equipment, no noise, no impact

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Improve Your Running Technique Instantly: Jogging & Sprinting

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INTENSE AT HOME UPPER BODY WORKOUT (No Equipment)

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Before and after the 1901 Boston Marathon, a Harvard doctor named Ralph Larrabee took blood samples from four of the runners. Their white blood cell counts, a key measure of immune function, were way out of whack, indicating that "the exertion had gone far beyond physiological limits."

Scientists have been debating the link between hard exercise and the risk of catching passing infections ever since, and the question has never been more salient than now, thanks to the rapidly spreading coronavirus pandemic. For some, self-isolation is severely curtailing their usual exercise habits; for others, a sudden and unwanted excess of free time is allowing them to train harder than ever before. Neither approach, it turns out, is ideal.

Exercise immunologists usually describe the relationship between infection risk and exercise dose (which is a combination of duration and intensity) as a J-curve. Doing regular moderate exercise lowers your risk compared to doing nothing; studies typically find that near-daily moderate exercisers report about half the typical number of upper-respiratory tract infections. That's an important message for anyone who's tempted to slack off their fitness routine until life returns to normal.

But according to the J-curve theory, if you ramp the dose up too high, your risk climbs steadily until you're more vulnerable than if you'd done nothing at all. For that reason, Oregon-based elite track coach Jonathan Marcus recently argued on Twitter that athletes should avoid the type of gut-busting workouts that might put them at higher risk. "To train hard now is irresponsible," he wrote.

Figuring out what counts as "too hard" is tricky, though. Neil Walsh, an exercise immunologist at Liverpool John Moores University in Britain, compared the effects of two hours of low-intensity running with 30 minutes of high-intensity running. The longer bout disrupted immune response more than the shorter one, suggesting that duration is a bigger risk factor than intensity.

That may be because prolonged exercise depletes the fuel stores that your immune cells rely on - an effect that seems to kick in after about an hour and get even worse after 90 minutes, according to research from Appalachian State University immunologist David Nieman.

Not everyone agrees with this take, though. In a 2018 paper in Frontiers in Immunology, University of Bath researchers John Campbell and James Turner questioned the idea that hard exercise, on its own, suppresses immune function, even in an extreme challenge such as running a marathon.

"If people do get an infection, it's probably due to their attendance at a mass-participation event, where lots of people, and their bugs, are gathered," Campbell argued.

Travel and big crowds aren't an issue for self-isolating solo exercisers. But other external factors such as stress and disrupted sleep - not exactly rare in the midst of a pandemic - also wreak havoc on immune function, says Walsh. He and his colleagues found that anxiety and psychological stress, as measured by a simple questionnaire, had just as much influence on the immune system's response to exercise as the length and intensity of the workout.

All of this makes it difficult to issue a one-size-fits-all prescription for how to work out. Nieman offers a simple rule of thumb: stick to 60 minutes or less at an average heart rate of 60 per cent of your maximum. Inserting some more intense surges is fine; it's sustained intensity that seems to tax the body the most.

The details, though, will differ depending on your fitness, your usual habits and perhaps also your psychological needs. Running for an hour might be unfamiliar, stressful and physically exhausting for someone who's looking for an alternative to their cancelled weekly hockey game. But it might be relatively easy for a habitual runner, and an important source of stress relief, which, in turn, will have positive immune benefits.

The bottom line? Find a way to keep exercising and don't be afraid to push hard now and then. But if you're planning to run a hard solo marathon around and around your block, make sure to rest up and stay well away from other people for a few days afterward - you know, like you're supposed to be doing anyway.
Alex Hutchinson is the author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Follow him on Twitter @sweatscience.
Keep up to date with the weekly Health & Wellness newsletter. Sign up today.

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What's the best way to exercise to maintain a strong immune system?

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Before and after the 1901 Boston Marathon, a Harvard doctor named Ralph Larrabee took blood samples from four of the runners. Their white blood cell counts, a key measure of immune function, were way out of whack, indicating that "the exertion had gone far beyond physiological limits."

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10 minute AB WORKOUT | Train Anywhere, No Equipment

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The shoulders are a key muscle group in creating the balanced physique. It has always been the desire of people to have broad shoulders, let it be male or female. We have for centuries padded our suits and dresses to give the illusion of wide, powerful shoulders. Having wide shoulders also adds to the illusion of a V-taper which will make your waist look smaller. In general, the method to follow in the development of this V-taper look is to focus on the development of the side of the shoulders or side deltoids.

Anatomy and Benefits

The deltoid muscle originates on the lateral clavicle and inserts on the lateral proximal third of the humerus. Its major action is to raise and rotate the upper arm. The deltoid is divided into three major parts. The anterior front, medial side and anterior rear muscle heads. Strong and toned shoulder muscles can help prevent injuries and pain that come with everyday life and aging.

Exercise Basics

The deltoid as a whole is composed of three small muscle heads, therefore is a relatively small muscle group. Basically, there are two types of exercises for the deltoids; presses and raises. These used in variations will train all three heads effectively. It is proven that low reps are best for all pressing movements and high reps are most effective for all raising movements.

Composing muscles

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The shoulders are a key muscle group in creating the balanced physique. It has always been the desire of people to have broad shoulders, let it be male or female. We have for centuries padded our suits and dresses to give the illusion of wide, powerful shoulders.

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Thanks to Will R for sharing!

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This is really some of the most important work that we do in Functional Bodybuilding. This is the strength balance, unilateral, and small muscle work that accompanies all of our programs to ensure great foundational strength.

Unilateral Loaded Double Leg
Single Arm Rack Squats, Single Arm Thrusters, Single Arm OHS With Dumbbells
Single Leg Knee Flexion
Cossack Squats, Curtsy Squats, Step Ups, Step Downs, Lunges, Split Squats, Pistols With Dumbbells With Recommended Home Equipment List Bodyweight Only
Unilateral Loading Hinging
Single Arm DB Romanian Deadlift, Single Arm Cross Body DB RDL, Single Arm Cross Body Jefferson Curl, Landmine Single Leg RDL With Dumbbells
Single Leg Hinging/Hip Ext
Single Leg RDL, Cross Body RDL, Single Leg Hip Thrust, Single Leg Glute Bridge, Single Leg Good Morning With Dumbbells With Recommended Home Equipment List Bodyweight Only
Single Arm Vertical Press
Half Kneeling SA Press, Tall Kneeling Single Arm Press, Filly Press, Single Arm Z Press, Single Arm Push Press, Landmine Press With Dumbbells With Recommended Home Equipment List Bodyweight Only
Single Arm Horizontal Press
Single Arm Bench Press, Glute Bridge Single Arm Bench Press, Single Arm Floor Press With Dumbbells With Recommended Home Equipment List Bodyweight Only

Staggered Hand Push Ups; 30X0 x 6-8/arm

Singe Arm Vertical Pull
Single Arm DB Upright Row, Single Arm Bias Pull Up, Archer Pull Ups With Dumbbells With Recommended Home Equipment List
Single Arm Horizontal Pull
DB Single Arm Row, Chainsaw Row, Chinese Row, Plank DB Row With Dumbbells With Recommended Home Equipment List Bodyweight Only

Single Arm Bed Sheet Row; 21X1; 6-10/arm
Landmine Twist, Russian Twist, KB Windmill, Turkish Get Up, Banded Chops With Dumbbells With Recommended Home Equipment List Hollow Rocks, Strict Toes to Bar, Strict Knees to Elbows, Sit Ups, Turkish Sit Ups, V-Ups, Tuck Ups, L-Sits, Tuck L-Sits, L-Hangs, Tuck L-Hangs, Bent Hollow Holds With Dumbbells With Recommended Home Equipment List Bodyweight Only Side plank, Clamshell plank, Adduction Side Plank, Star Plank, Single Arm Plank, Single Leg Plank, Contralateral Plank, Body Saw With Dumbbells With Recommended Home Equipment List Bodyweight Only

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Home Workouts With Functional Bodybuilding | Revival Strength

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This is really some of the most important work that we do in Functional Bodybuilding. This is the strength balance, unilateral, and small muscle work that accompanies all of our programs to ensure great foundational strength.

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Rowing Specific Strength + Cross Training Workouts

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Rowing Specific Strength + Cross Training Workouts

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Thanks Will R for sharing!