#GetGolfFit: Rowing Intervals for Back, Leg and Lat Strength

Rowing intervals will strengthen your back, core, legs and lats (not to mention some killer cardio!)

By Alex Rajaniemi

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Power, strength and endurance are key in any sport. That’s why you see rowing machines across every public gym, college athletic facility and professional sports studios around the world. get ready for a high-intensity interval training tip!

The Pinery and The Club at Pradera’s Director of Golf Instruction and Class-A PGA Professional, Jason Witczak, is back with student Elizabeth Carpenter for the latest in our video series, #GetGolfFit!

The fourth installment is all about full-body strength and conditioning. Rowing intervals are used in virtually every sport training regiment due to it’s success in toning the whole body. This workout will kick you into shape not only for the course, but the pool session that follows!

Notice how Elizabeth doesn’t collapse her core or hunch over while rowing. She drives her legs into the foot holders while giving the last effort with her arms. Utilize your whole body and maintain your posture for the best results!

For the best in golf fitness and tips, follow Elizabeth and Jason on social media!

You can follow Colorado AvidGolfer on Instagram with our handle: @ColoradoAvidGolfer

You can follow Jason Witczak on Instagram with his handle: @JWitPGA

You can follow Elizabeth Carpenter on Instagram with her handle: @Elizabeth_Diane22

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High-Intensity Rowing Intervals:

What you’ll need:

• A rowing machine (you can find many at virtually any fitness center)

How to do it:

• Grip the tow rope with both hands (palms facing down)
• Place feet in holders and tighten straps, allowing for comfortable blood flow
• Use your legs to push against the holders
  • Keep your chest up and your core engaged! Don’t allow yourself to collapse and keep your shoulders back
• As you push with your legs, row simultaneously with your arms, bringing the tow rope to your chest at sternum height
• Warm up at a moderate pace for five mintes
• High-intensity for ten minutes
• Cool down at moderate pace for five minutes
• Repeat for three sets (or more!)

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

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