How to do the rock-over correctly

[John Deakin]

Hi,

I'm hoping someone might be able to advise me here. Thanks in advance if you are able to.

I've been erging for a couple of years and have just started OTW. Although my fitness is decent, my technique requires a lot of work. I've been out in an 8 and then a 4 and I found it tough to get the technique right. One aspect that I keep getting pulled up on is the rock-over. Before I started training at the club, this part of my technique was pretty much non-existent on the erg. So trying to incorporate it has been difficult. I've been told my hamstrings are tight and need loosening so I'm doing stretches for that. What I'm finding very awkward though is rocking back and then forward quickly enough. I suddenly realised today that I have never tried to rock forward by pulling from the foot straps. It's a lot easier to rock forward quickly like this than to not use the feet, but I'm not sure if doing this is cheating or whether this is the norm and I've just been missing something really obvious? It's like doing sit ups when someone is holding your feet - it's a lot easier to go quicker than if nobody is holding them.

[Quatroux]

A rowing stroke is a lot like a golf swing. We all try to match some ideal, but end up with a unique movement. Some pause drills will help. If you don't scull a single then the erg can help a little here. There is a pause drill where you stop right at body over, after hands away, and before you engage your legs. You can also erg without your feet strapped in which will reduce the chance that you lay back too far and also help you to engage your core without using you foot straps as a crutch. I'm on vacation so maybe someone else will come along and add to this for you. I'm off to the pool.

[John Deakin]

Thanks for your reply. It's good to know that I wasn't missing something obvious. I'll just have to keep working on the technique as I was before. But i will also try to do some drills as per your suggestion. I think trying without straps sounds like a good idea.

[mikvan52]

Hamstring flexibility is a must for good OTW speed..
It will come with patient, non- ballistic (static) stretching... Do not go for pain... ease into all stretching positions.

A softer tennis ball right beneath the sits bones will help. Don't forget the 'antagonist' muscle group either > the quads...


You say " I suddenly realised today that I have never tried to rock forward by pulling from the foot straps."

As has been said many times... rowing on the erg or in the boat with feet out prevents the use of footstraps to pull yourself up the slide...
IOW: Don't do it... It's a boat stopper...

Sometimes people add too much lay-back, pushing the bow down; in effect: falling over backwards. During the course of a well executed stroke the height of the head never sinks.... As has been said by others:Pretend you are brushing your hair along a low ceiling... That will prevent the need to pull yourself back upright..