Rowing Program

With exercises targeting back, shoulder, and core endurance, this workout group helps rowers build the stability and power needed for efficient rowing strokes. Increased back and shoulder strength also supports long-lasting form and endurance in the boat.

Barbarian Long Bar Kayak Paddle

Paddle the long bar as if rowing a kayak. This is an advanced exercise targeting the arms, shoulders, and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Bent-Over Row

Bend at the hips with your back parallel to the ground, holding the barbell with both hands, and pull it towards your torso. This targets the back and biceps.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Shrug

Hold the barbell with both hands and lift your shoulders towards your ears in a shrugging motion. This exercise targets the trapezius muscles.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Row

Bend at the hips and hold the mace with both hands, then pull it towards your torso in a rowing motion. This targets the back, biceps, and shoulders.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 360 Swing

This traditional mace exercise involves swinging the mace 360 degrees around your body. Start by holding the mace vertically in front of you, then swing it behind your back and over your shoulder in a continuous motion. It enhances shoulder mobility and grip strength.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week