New Guy, technique question

[kevhughes]

I started rowing at the beginning of the FRC, Sept. 15. I am really enjoying it, and am making good progress towards a 2K race in January (Beat The Beast in Vancouver.) I am using the interactive training program from C2UK.

When working hard on the erg, I frequently feel an unusual strain on my hip flexors at the start of the recovery, or the end of the drive. It feels like I'm finishing the drive by flexing my ankles so that my feet catch the straps to brake my rearward momentum. I can feel the pressure of the straps on the tops of my feet at this point. en up to my quads and especially my hip flexors to initiate the recovery. This problem is not debilitating, but I know its slowing me down. Another way to describe it is to say that I'm extending my legs on the drive, and then flexing them to provide the motive force for the recovery, so I'm pushing back with the legs, and pulling forward with the legs. Clear as mud?

Any advice?

Best regards,
Kevin

[Nosmo]

Post a video of yourself rowing if you can.

You probably have a number of problems. too much lay back for one. You should keep your back straight at the finish so you are not slouching. Learn to Row without the straps (even if you have to finish the drive with the back almost vertical). Start the recovery by moving the top of the pelvis forward so you are rotating on your sit (sitz) bones. Get your hands out very fast and then lean forward BEFORE you move you seat at all. If you do that you will float up the slide without having to pull yourself up.

[kevhughes]

Too much layback for sure. I lean way back in an effort to lengthen the stroke. Probably 20-30 degrees. I'll try to post a vid if I can get one. Thanks Nosmo.

[jamesg]

You need length at the catch, where you can engage everything you have. At the finish it's too late, you only have some small muscles in the upper arms to use. It's the swing forward with a straight back that gets us on our feet and in a position to pull.

It's best to learn how to row first, otherwise lightweight ladies like this one will pull strips off us:

http://www.ara-rowing.org/rowing-stroke

[hjs]

When working hard on the erg, I frequently feel an unusual strain on my hip flexors at the start of the recovery, or the end of the drive. It feels like I'm finishing the drive by flexing my ankles so that my feet catch the straps to brake my rearward momentum. I can feel the pressure of the straps on the tops of my feet at this point. en up to my quads and especially my hip flexors to initiate the recovery. This problem is not debilitating, but I know its slowing me down. Another way to describe it is to say that I'm extending my legs on the drive, and then flexing them to provide the motive force for the recovery, so I'm pushing back with the legs, and pulling forward with the legs. Clear as mud?

Any advice?

Best regards,
Kevin

Try rowing strapless for a while, this way you have to finish the stroke properly, you can,t lean back to much and you can,t pull the straps.

[Nosmo]

Try rowing strapless for a while, this way you have to finish the stroke properly, you can't lean back to much and you can't pull the straps.

You actually can lean back too much if you row strapless, by slouching and sticking you head to far forward, or by grabbing the rail with the ankles.

Rowing strapless can actually make your stroke worse. By all means do row strapless but think about keeping the front and back of your spine long (I am putting it this way because saying "Sit up" or "sit tall" encourages some people to hyper extend their backs). If it doesn't come easily to you don't worry about pace (cover the monitor) and finishing with the back vertical until you get used to it.

Row strapless is great, I do it most of the time, but there is no substitute for paying attention to what you are doing.

[Montanaandy]

Agree with Nosmo that you can lean back too much while rowing strapless. This is something that I have trouble with especially during longer pieces (10K +). I have a tendency to lean back too much if I am not paying attention to my form, if I am trying to row a harder interval during the set piece, or if I am feeling fatigued. Normally though I find the pace or groove where I keep proper form and row at a decent clip.

[kevhughes]

Thanks for the help. I've been warming up 2K before each workout, focusing on technique. Rowing strapless made a big difference. Trying now to keep a more vertical posture, and what lean remains is unintentional and feels pretty natural. Still, I'll post a video when I can get one.

Link from Jamesg is nice. She looks 100% athlete.