Core Stability: Your Best Injury Prevention Tool

A stronger core keeps you on the water

Rowing isn’t just about strong legs and big lungs. Every stroke, from the catch to the finish, runs through your core.

Without it, power leaks, technique breaks down, and injury risk skyrockets. In fact, lower back pain is one of the most common injuries in rowing, and poor core stability is often the culprit.

The good news? You can train your core smarter. Not with endless sit-ups, but with stability work that builds strength where it counts.

Why core stability matters in rowing

• Injury prevention: A stable core reduces stress on your spine, hips, and shoulders.
• Better power transfer: Stronger stability means more leg drive goes directly into the oar.
• Efficiency: Less energy wasted correcting technique, especially under fatigue.
• Consistency: The stronger your core, the more resilient you are to heavy training loads.

Core stability drills for rowers

Here are five exercises that deliver more than sit-ups ever will. Try adding them to your warm-up or strength sessions.

1. Dead Bug

• How to: Lie on your back with arms up, knees bent at 90°. Lower one arm and the opposite leg slowly toward the floor, keeping your back flat.
• Tips: “Keep your lower back glued to the ground, no arching.”

2. Plank Variations

• How to: Start with a forearm plank. Progress to side planks or plank shoulder taps for more challenge.
• Tips: “Imagine balancing a glass of water on your back, keep it steady.”

3. Bird Dog

• How to: On hands and knees, extend opposite arm and leg. Keep hips level and avoid twisting.
• Tips: “Reach long, not high, your back should stay flat.”

4. Pallof Press (Anti-Rotation Drill)

• How to: Anchor a band at chest height. Stand side-on and press it straight out, resisting the pull to rotate.
• Tips: “Lock your ribs down, don’t let the band twist you.”

5. Glute Bridge with March

• How to: Lie on your back, lift hips into a bridge, then alternate lifting one foot off the ground. Keep hips level.
• Tips: “Keep your hips still, no dipping as you march.”

Ready to row without setbacks?

Think of your core as the link between your leg drive and your blade. If that link is weak, power is lost. If it’s strong, every stroke is smoother, faster, and safer.

If you’re ready to take that strength further, or feeling an injury coming on, the team at Habit Health can help. From deep core activation to tailored injury prevention and management plans, our physios can keep you training hard and rowing strong.

Book an appointment today to stay strong on the water.