Nehru Trophy Boat Race: Pallathuruthy's ‘Mr Kerala' rower reveals oarsmen's fitness secret

Have you ever wondered how oarsmen participating in events like the Nehru Trophy Boat Race keep rowing for a long time in the same motion, positioning themselves in a half-squatted posture? It’s no easy task and requires considerable upper body strength in their arms, shoulders, back and core to stabilise and paddle well. Moreover, they must be in rhythm and coordinate well to ensure speedy, synchronised paddling that generates speed and power. Former Mr Kerala John Sebastian, who is also a first-time rower with the reigning champions Pallathuruthy Boat Club, reveals exercises for the same:

Pushups
John, who won a place on PBC’s team via selection trials, revealed that he was asked to do pushups by the selectors. “We were asked to do as many pushups as we can. It is one of the most important exercises in the training camps for the boat races too. We are made to do around 100 pushups in one go,” he says. Pushups develop the endurance and strength required for continous, powerful rowing in such events. 

Chest press
It is done by lying on a bench, holding dumbbells in each hand, pressing them upwards until the arms are straight, lowering them back to chest level, and repeating the motion. It strengthens the pectoral muscles or pecs, located in the chest area, which help row each stroke with power. 
Barbell row
The exercise involves holding barbells with both hands, bending the hips, and slightly bending the knees. The barbell is then pulled towards the lower rib cage, and the motion is repeated. This exercise helps rowers maintain the right posture throughout the boat race and can also improve muscle endurance. 

Running
Interestingly, those who want to row well are also tested on their running skills. “For the trials, I was asked to sprint for a while. To be able to sprint well shows whether someone has it in them to row too, in the same repeated motion, for a few minutes,” John explains. 
Flexibility training
Though he is a bodybuilder, John says none of its routines or exercises help in rowing. “When I first came for the trials, they were reluctant to pick me as they felt my muscles can tighten during the repeated rowing motion,” John reveals. However, he requested to test his rowing potential and won a slot once the selectors were convinced that his body is flexible enough. “Various flexibility routines and stretches are important to keep your body agile for such an event,” says John. 

Rowing
While all other exercises are important, the most crucial one is nothing else but rowing. “It can only be learnt by practising rowing for real on the lake waters,” John explains. “We used to do interval training of 10 minute rowing followed by few minutes of rest, and repeating the routine,” he says.