Form Check Request

[JoeCruse]

https://www.youtube.com/watch?v=BWoTUyIJIOI


My first time to post up for a form check critique. Got back on the rower back in the Fall, after several years away from it, or any other form of exercise except walking. Only intent is to row for better health. I will try to do a 2K occasionally, to see what I can do, but mostly focusing on 30-45 minute pieces @ 18-24 SPM, with the drag at around 115. I have not built a lot of power up yet; I'm just now breaking into the 2:30's/500M range at this SPM and length of piece, but I'm not interested in racing it to get to a 2:00/500M pace. I row 4-5 days per week, generally when I get up in the morning and before I get ready for work or eat.

I think I'm still a little shy of the "11-1" back angles at the catch/end parts of the row, especially at the catch. It doesn't feel that way to me during the piece, but the video looks to me like I barely come past the 12 position. What do you folks think??? I appreciate your feedback.

Thanks,

Joe

ps. I AM rowing strapless. This is a Model B, with upgraded foot stretchers, PM5, and rollers on the front. I have a small plate under the rear feet, to elevate the back end a bit.

[mict450]

Joe, all in all, not bad. Sequencing & ratio looks to be there. You're a little short on the catch & could use more range of motion in your trunk. Prematurely bending the arms on the drive. Video is small, hard to distinguish on my phone, but mebbe you need to drop the foot stretchers a bit. You're also losing connection with the foot stretchers at the finish.

Look up pick drill & reverse pick on youtube & incorporate into your warm up to perfect your stroke. Also arms away/body rock over pause drill.

Well done.

PS you may need to stretch your hammies if you find it difficult to rock over to the catch.

[hjs]

Two things I see, both making your stroke shorter. First, you don’t get up on your ball’s of the feet, you keep your heels planted. This way you don’t get your shins vertical.
Two, you keep a very straight back, your upperback could relax more so you can close the gap between your legs and chest more.
To put it very short, fold up more, so you have more room to unfold.

[Dangerscouse]

As you're not leaning back far enough, you're not planting your feet enough at the finish. As you pull back and finish the stroke, try to centre your gravity and slightly push with your feet and pull with your upper body.

At the moment your momentum is ending too suddenly, as there is too little resistance in the handle, so your feet are leaking a bit of power. It's a good technique apart from this, and what Eric and Henry have already said.

[JoeCruse]

Good stuff, thank you!!

I was a bit afraid of going too far at the catch; looks like I need to go farther then. I understand the "folding up" term, but was afraid I was going to go a bit too far. I'll work on this, and get more forward. Also have 1 or 2 more holes left on foot stretchers, so I'll go down one more notch and try it. To be honest, I felt I was going back too far at the back end of the stroke, but this video show that is not true at all. I've been wondering why my feet "get loose" at the finish. This has been true even when wearing straps. I DO add in some drills in my warmups, and will try some more next week.
Thanks again. I may post again in a few weeks with a video.

[hjs]

Good stuff, thank you!!

I was a bit afraid of going too far at the catch; looks like I need to go farther then. I understand the "folding up" term, but was afraid I was going to go a bit too far. I'll work on this, and get more forward. Also have 1 or 2 more holes left on foot stretchers, so I'll go down one more notch and try it. To be honest, I felt I was going back too far at the back end of the stroke, but this video show that is not true at all. I've been wondering why my feet "get loose" at the finish. This has been true even when wearing straps. I DO add in some drills in my warmups, and will try some more next week.
Thanks again. I may post again in a few weeks with a video.

Feet getting loose means you are not fully pulling the energy in the handle, but have some left at the finish. And with strapless you will never going to far at the back, you would fall off the seat, so simply not possible.

[Dangerscouse]

I've been wondering why my feet "get loose" at the finish. This has been true even when wearing straps.

I'm not 100% sure but I strongly suspect it's due to weak core muscles. Essentially the power needs to be centred when you go past halfway in the stroke, and you then counter balance it with your upper and lower body, but a strong core will allow you to lean back a little bit more.

Technique and practice will also help master this too, but it is a common problem as when you row with straps you don't need to worry about it.

[ampire]

Looks good, I would try raising the handle an inch higher at the finish, and then lifting heels going into the catch so you get more range of motion.