Lifting strength vs erg power

[johnlvs2run]

It looks like high pulls and upright rows are the same exercise then, except the former with heavier weights and the latter with lighter ones.

Somehow I got an impact injury to my elbow, and it turns out the upright rows are the only exercise where it hurts. So I am focusing on these with light weight, plus plenty of cold water and ice till it heals.

[Jack S.]

No, high pulls and upright rows are not close to being the same exercise.

[Ned Hanlan]

I think the best, short 'n simple guideline is on page 89 of "Rowing Faster". Roughly, for high level performance in men, for the big three moves; squat, deadlift, benchpull, aim for something like 1.5x your weight for the first two, and 1x your weight for the third.

I generally agree that weights don't translate to rowing, and that the best exercise for rowing, is rowing. But if you're far off the mark in one of these areas, it could reveal a weakness. I like having (or wish I had) the above benchmarks, for the same reason I like to keep up some level of general circuit training. It's "infrastructure". A confidence that bones, ligaments, tendons, fast twitch, core, and other systems, which do not directly contribute to the erg score, are still there, and supporting what does. If I can't do a decent deadlift, my chances seem to go up for getting a sore lower back, or losing proper posture and technique in a hard drive. All somewhat indirect, but important.

- Doug

I agree.......as an overall approach, i'd focus on the old-style compound exercises that target the legs, back, back shoulder and abs....squats, deadlifts, lunges, rows etc.

Within the context of the " arm-pulling " portion of the rowing stroke I'd pick some exercises that really hit the prime movers of the upper back and rear of the shoulders more directly. Things like ...

- chins and / or pull-ups
- cable pulldowns
- bent- over barbell or dumbbell rows
- one arm rows
- seated rows

While the high pull certianly is a challenging compound movement that recruits a lot of muscle groups, for me, I like the ability to " freeze " my trunk area and also isolate the target muscles a bit more during some of the pulls I noted above.