STANDARD
Purpose
The Rower is the fourth exercise in the Preparation Drill.
This exercise improves abdominal strength and total body coordination.
It prepares the Soldier to move from the Supine to Sitting positions and exercises in Conditioning Drills and Climbing Drills.
Cadence
Soldiers conduct the movement at a slow cadence.
Starting Position
● The starting position for the Rower is the Supine position with arms overhead, feet together and pointing up.
The head is 1–2 inches off the ground to work muscles in the front of the neck.
Arms are overhead with hands at shoulder width, palms facing inward with fingers and thumbs extended and joined.
Count
● On count 1, sit up while bending at the hip and knees and swinging arms forward until they are parallel to the ground.
At the end of this count, the feet are flat on the ground with knees positioned between the arms.
The arms are parallel to the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
● Perform 5–10 repetitions.
Check Points
● At the starting position, the low back must not be arched excessively off the ground.
To prevent this, tighten the abdominal muscles to tilt the pelvis and low back toward the ground.
● At the end of counts 1 and 3, the feet are flat and pulled near the buttocks.
The legs stay together throughout the exercise and the arms are parallel to the ground.
Precautions
This exercise is always performed at a slow cadence.
Do not arch the back to assume counts 1 and 3.
ROWER (MODIFIED)
The Rower may be modified by decreasing the use of one or both arms, decreasing the use of one or both legs, or by decreasing the range of trunk flexion, and by keeping the head on the ground.
Figure 3-17 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Rower is the Supine position with arms crossed over the chest, knees flexed, and head resting on the ground.
Count
● On count 1, sit up or and reach to the knees.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.