Want to be the toughest wildland firefighter on the fireline? Then it’s time to to develop your endurance and stamina.  Hop on a rowing machine (also called an ergometer) you’ll be ready for even the most unforgiving of terrains.

Why Rowing for Wildland Firefighters?

Rowing has a HUGE cardiovascular fitness component. Your whole body will be in constant motion, and we promise that you’ll be tired as a dog after your workout. It’s a great way to build both aerobic and anaerobic endurance. And the real kicker? You’ll also get your strength training in.

To spectators, rowing appears to be all arms. But in reality, your really working your legs in a movement that resembles a squat (the seat moves). Your drive back with explosive leg power and build those quads for even the most exhausting of hikes to the fireline.

The arms finish the movement, and the motion builds upper-body and core strength. It can also help increase range of motion in the shoulders and back.

How to Do It

Rowing is super technical, and there are four components to each stroke: catch, drive, finish and recovery.

Start with the arms are extended and the legs fully bent. You’ll use your legs to begin the stroke, and drive back. Once your legs reach about half extension, the arms simultaneously move with a strong pull. You’ll glide back up and bend your legs and extend your arms into the recovery.

Use good posture throughout the entire movement. No slouching!

Watch Melanie Wilson from the Great Britain Rowing Team demonstrate proper form:

Give the erg a shot, and tell us what you think in the comments.

(Rowing machine photo posted to Flickr by sportandsocial)