Concept2 Forum

OK... I managed to pull a 7:11.2 this year, a PB and a NICE move from last years race times! Sub 7:00 is looking better all the time. I want to get some input on some things so I can work on a conditioning program.

I have heard that the stroke is 60% legs, 30% back, 10% arms- has that been everyone's experience?

I feel like my back and leg drive 'overlaps' if that is the right word... basically to the point where the stroke is more like 'leg-back' then arms... maybe it's just feels that way as I connect the leg drive to back swing? What do you feel?

Do you feel 60-30-10 or something different like 80-20?

Mike in Oklahoma

I think I read somewhere that the hips aren't supposed to "open up" (i.e. start to pivot the back to the rear) until the legs are about halfway through their extension, but despite that I'm like you in that I think I start my back much earlier. (I'm not sure because I've never bothered to take a video.)

Obviously you have to brace your back at the catch, because otherwise you couldn't use it to transfer the load from your hips to your shoulders. Maybe we're taking that one step too far and pivoting the upper body too soon. It does seem to me like my back starts to pivot very shortly after I've "kicked off" the drive.

You’re doin fine, Oklahoma. Oklahoma OK!

For your consideration, several analyses of sequenced vs. concurrent limb and body lever engagement in the rowing stroke derived from observation of OTW rowing. You will find similarities to and departures from what you believe you’re doing on the erg. Different strokes for different folks.

viewtopic.php?t=155649

http://www.worldrowing.com/mm//Document ... nglish.pdf

https://www.rowperfect.co.uk/which-rowi ... o-you-use/

http://www.biorow.com/Papers_files/2006 ... hanics.pdf (particularly pp. 15-17).

This has helped me

https://www.youtube.com/watch?v=fz7prnXGmlc

Do you feel 60-30-10 or something different like 80-20?

Perhaps it's better to think in terms of the joints that move at the catch: knees and hips. Necessarily, as the knee angle opens, the hip angle opens too, so the two joints do work at the same time. Without joint movement, there can be no useful work done.

The backstop drill with Watts on screen shows how much work (= W/spm) is done by shoulders and arms, about 1 Watt-minute. All the rest is done elsewhere.

RayOfSunshine wrote: ↑

February 20th, 2019, 11:55 pm

This has helped me

https://www.youtube.com/watch?v=fz7prnXGmlc

Thanks... that's a good visual.