Looking at a rowing machine – its simple design, light flywheel, and minimal frame – you wouldn’t expect it to be one of the most effective full-body workout systems out there. The fitness industry is one that’s marketed on complexity – the most advanced machines, complex systems, and frustrating workouts must be the best, merely because they look as if they are.

But as simple, effective, and powerful as a rowing machine may be, it still has its weak points. Most rowers experience rapid strength development and a distinct improvement in their endurance power, even after just a few weeks of consistent training. But one part of the body is rarely exercised to its full potential on a standard flywheel-driven rowing machine: the calf muscles and lower legs.

We have two recommended exercises for rowers aiming to improve their calf conditioning. The first is a fairly simple movement: the calf raise. Standing on a slightly elevated edge – six inches or less is ideal – raise your heels by pushing using the ball of your feet, and slowly return back to the level starting point. This exercise is effective for quick mid-level strength training and conditioning.

For more hardcore athletes, there’s the option of using dumbbells to increase the resistance applied when doing calf raises. We suggest an alternative: the weighted farmers walk. This exercise forces the entire upper and lower body to support weights, as they are supported while walking through a predetermined route. Start with low weights, and increase as your grip and calf strength improves.