We bring in special guest Dr. Fiona Wilson for this episode to discuss core training for rowing. Dr. Wilson is a rower, physiotherapist, academic researcher and professor at Trinity College of Dublin, and part of World Rowing’s expert panel for the Low Back Pain Clinical Pathway project debuting in 2019. In this hour-long episode, we clear up what exactly IS “the core,” what is the importance of the core for rowing performance, how to train the core for better performance and reduced risk of injury, and things that rowing and strength coaches should stop and start doing in their rowers’ training

0:00: Introductions

Will Ruth: RowingStronger.com, @StrengthCoachWill, @willruth335

Dr. Fiona Wilson: @FionaWilsonf

World Rowing Article: “Updating Low Back Pain Understanding”

http://www.worldrowing.com/news/back-pain-rowing-update-current-understanding

3:50: Defining “the core”

instagram.com/sarahendershot/

9:20: How does the core contribute to rowing performance?

Combination of propulsive power and force transfer

The “C-Curve spine position” https://twitter.com/WorldRowing/status/1142385546100187136

17:12: What is the relationship of the core and rowing injuries?

“The Research on Low Back Pain and Rib Stress Injuries in Rowing” https://rowingstronger.com/2018/09/10/low-back-pain-rib-stress-injuries-rowing/

29:00: Core training philosophy for a healthy athlete

Dissociate hip and trunk. Move through hip ROM with stable trunk.

Specific exercises (note: Dr. Wilson is filming these and will update when available)

Four point kneeling (hip ROM)

Squat from low box (catch emphasis)

Tall sitting (release emphasis)

Advanced core training examples https://twitter.com/johnny_wilson5/status/1124609751223029762

43:45: Changing approach for rehab

Go back to basics, fill in missing gaps

45:20: What should rowing/strength coaches STOP doing, or do less of?

Longer planks, or why are you doing them?

On the water and on the gym, more trunk endurance work

Work without focusing on movement quality and pelvic position

What should rowing/strength coaches START doing, or do more of?

Trunk extensor endurance work

Connect core training to rowing movements, don’t just train one element or train movements in sloppy fashion

Higher rep deep squats with careful attention to technique

“Mastering the Hip Hinge for Rowing” https://rowingstronger.com/2016/08/01/mastering-the-hip-hinge-for-rowing/

World Rowing Low Back Pain Pathway

Results coming in 2019! http://www.worldrowing.com/news/low-back-pain-care-pathway-designed

Thanks for listening! If you have a question or comment, please leave it below and we’ll respond. Until our next episode, you can listen to all of our old ones here on Rowing Chat archives. https://rowing.chat/show/strength-coach-roundtable/