Exercise Library
Exercise · Warm-up
Square Blade Rowing
Row with blades squared the whole time to improve tap-down and control. Good for timing and set.
Overview
- Category
- Warm-up
- Duration
- 3–5 min
- Equipment
- Cox box, eight
Related exercises
Instructions
- Brief the crew: 'Blades stay squared; focus on tap-down and clean extraction.'
- Start at half pressure: keep rate low (18–22) so they can control the blade.
- Call tap-down: remind them to 'tap down' at the finish so the blade clears the water.
- Build pressure gradually: only increase if the boat stays set and blades stay off the water on recovery.
- Return to normal rowing: call 'feather' when done and row on with normal blade work.
Tips
- Watch for handle heights: if someone is digging or washing out, call them by name or seat.
- Keep the piece short; square blade is tiring and can strain wrists if overdone.