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Rowing for Golfers

Golf requires strength, flexibility, endurance and power. Rowing on the indoor rower meets all of these requirements, which makes it a terrific training option for golfers. Add some specific strength work on the SkiErg, and you'll be well on your way to a stronger golf game.

The Workout

This workout comes to us from golf coach Andy Prosowski, co-owner of Golf Schools of Scottsdale in Arizona. While rowing for better health, Andy saw the many similarities between rowing and the golf swing.

Workout Goal

Gain strength and improve your golf swing with rowing exercises that focus on the five areas golf and rowing share: sequence, rhythm, core strength, stamina and visualization.

Workout Details

Focus on a different exercise each training session, and do the exercise for 30 minutes or less.

Exercise for Sequence

Golf swing: The golf swing has a specific sequence of movements. On the backswing, the upper body moves, then the lower body. On the downswing, the legs move first followed by the torso, then the arms.

Rowing: Rowing also has a proper sequence to the stroke: on the drive, it's legs first, followed by the torso, then the arms. Keep the grip and lower arms relaxed, and start out slow. Every 10 minutes or so, try rowing faster while keeping the proper sequence of movements.

Exercise for Rhythm

Golf swing: Poor rhythm and tempo ruin good golf technique. Let's define rhythm as the beat of "one/two" and tempo as the speed. Tempo should be the same as your natural personality. If you walk fast and do things quickly, your tempo will be fast. If you do things more slowly, your tempo will be slower. Regardless of whether tempo is fast or slow, it can still be powerful.

Rowing: Working with your natural rhythm, try to keep your spm (strokes per minute) and 500 meter splits constant throughout the rowing session. Focus on the feel of the speed, not on the performance monitor. Focusing on feel helps in playing golf and rowing.

Exercise for Core Strength

Golf swing: In the golf swing, power comes from your core muscles. Speed comes from your speed muscles: arms, wrist and hands. These elements combined give you distance. Anyone who plays golf knows that everyone is trying to get more distance.

Rowing: This is the same as the sequence drill but rowed at a slower pace. Focus on your core muscles to give you power. Do not look for fast splits but concentrate on quick hands and arms to increase your spm.

Exercise for Stamina

Golf swing: At 18 holes, golf is a long journey game. Walking straight, it is about five miles. Good golfers know how to relax both between shots and while executing them. Golfers must work on stamina so as not to ruin a good round because of fatigue on the last few holes.

Rowing: After rowing five minutes to warm up, speed row for 25 seconds (note your pace), and then row at a constant pace for a minute and 35 seconds to relax. Repeat these intervals, keeping the pace for each 25 second speed row the same as your first. On days you feel tired, this will be hard to do.

Exercise for Visualization

Golf swing: Golf requires you to turn all your body motion into a smooth video clip. This can be done only by visualizing yourself making a perfect swing and being aware of that feeling. You must have the ability to trust and let go and believe that you can do the motion just like walking.

Rowing: Visualize making perfect strokes. Let your mind relax and just row, and then check your splits on the performance monitor. You'll be surprised by how fast you are going!

Final Thoughts

There is a good golfer/rower in all of us—all we have to do is relax and let it come out. And do not be hard on yourself if you play badly or have a bad workout. Always look forward—never backwards: this is why we have big windshields and small rearview mirrors.

Questions? Email Andy at andypro@azgolfschool.com.