Technique analysis? (YouTube clip)

[PhilS1961]

I just uploaded a 1 minute video to YT taken yesterday while I was doing a UT 1 piece. Rate 19. I'm pulling 2:08 for 20 mins.

I've only been erging regularly since January this year and have never had any instruction. I've watched quite a few videos, but that's no replacement for seeing myself or being coached.

My comments: Seat comes too far forward. I tend to lead the pull with my head and I get sore traps.

(added, have a short body and long legs, my 5'10 wife is pretty much as tall as me when we're sitting down, if you follow, and I'm 6´2")

Are there any kind souls prepared to have a look and offer some constructive feedback?

https://www.youtube.com/watch?v=uSl7tcACnto

(new link to HD version, the previous link was 240p...)

[Allan Olesen]

It looks like you are stopping your backwards motion by pulling your footstraps. You shouldn't, as it is wasted energy which you could have put into the handle instead.

Try rowing without footstraps. That will force you to use your arms to stop the backward motion.

[PhilS1961]

It looks like you are stopping your backwards motion by pulling your footstraps. You shouldn't, as it is wasted energy which you could have put into the handle instead.

Try rowing without footstraps. That will force you to use your arms to stop the backward motion.

Well spotted, I'd never have noticed that, thanks. I do my warm-ups strapless, I'll try doing pieces without them too. I'll definitely be working on the over compression too, that was quite a shock to see.

[hjs]

Looks clean. I see 2 things, you overreach at the catch, could be a matter of setting your feetrest a bit higher. Or bend over a bit more at the catch, close the gap between your chest and legs.

And you put the power late in the stroke, you end with a hard pull, this should be at the start, if you look at your stroke profile you should be able to see that.

[PhilS1961]

Looks clean. I see 2 things, you overreach at the catch, could be a matter of setting your feetrest a bit higher. Or bend over a bit more at the catch, close the gap between your chest and legs.

And you put the power late in the stroke, you end with a hard pull, this should be at the start, if you look at your stroke profile you should be able to see that.

Two things I wouldn't have caught on my own. The lack of bending at the catch could be mental due to historic back problems, and I'll have a look at the stroke profile, now that you say it, I can see it. Thanks!

[hjs]

Looks clean. I see 2 things, you overreach at the catch, could be a matter of setting your feetrest a bit higher. Or bend over a bit more at the catch, close the gap between your chest and legs.

And you put the power late in the stroke, you end with a hard pull, this should be at the start, if you look at your stroke profile you should be able to see that.

Two things I wouldn't have caught on my own. The lack of bending at the catch could be mental due to historic back problems, and I'll have a look at the stroke profile, now that you say it, I can see it. Thanks!

The bending should be at the hip, not the lower back, watch that yes. Keep your back always feeling "strong".

[wjschmidt2]

Phil,

Definitely, the knees moving past vertical at the catch. You will lose quite a bit of your power at the drive because you are too far forward. However, you are doing well in your first few months.

hjs is an expert on this machine. Always listen to his advice. Tremendous knowledge.

Bill

[Dangerscouse]

hjs is an expert on this machine. Always listen to his advice. Tremendous knowledge.

Bill

Very true

[jamesg]

Seat comes too far forward.

You need a front-stop. All shells have them since the introduction of slides. Try tying a bootlace round the rail at 30-35 cm from your heels, so that the shins can't go beyond vertical but you can swing forward. Then take the catch with the legs, not the shoulders.

Not sure cocking your wrists is a good idea. The C2 technique video says keep the wrists flat. The work they can do is very small (and maybe risky, one hears talk of carpal tunnel syndrome). Getting to a better posture at the catch will more than compensate since it lets you use all the large muscle in hips and thighs rather than tiny bits in the arms, which are not designed for hard work.

[PhilS1961]

Seat comes too far forward.

You need a front-stop. All shells have them since the introduction of slides. Try tying a bootlace round the rail at 30-35 cm from your heels, so that the shins can't go beyond vertical but you can swing forward. Then take the catch with the legs, not the shoulders.

Not sure cocking your wrists is a good idea. The C2 technique video says keep the wrists flat. The work they can do is very small (and maybe risky, one hears talk of carpal tunnel syndrome). Getting to a better posture at the catch will more than compensate since it lets you use all the large muscle in hips and thighs rather than tiny bits in the arms, which are not designed for hard work.

Good idea with the bootlace, I've been wondering about a stop of some kind. I train at a gym so nothing permanent is an option.

I'm not sure about the wrists, they're very relaxed at this point but I take your point about the potential for wrist injury.

[nick rockliff]

Stroke looks basically good to me and would't get too hung up about any aspect of it. Over compression is slight but you look quite flexible because your heels aren't lifting too much. Maybe stay a bit more relaxed at the catch and possibly with higher hands. I always try to have my hands on the same line as the centre of the flywheel and my shoulders.

A few minor tweaks and all will be good, the trick then is to do the perfect stroke over all the time no mater what the pace or rate Consistency is the key.......

[mmayzak]

That overcompression will cause you to initiate your drive with your quads - it will catch up with you (with an unpleasant lactic event).

When you lose contact with your heels you lose power transfer - not the end of the world - just a world where your quads hurt and your times are effected.

Be sure you stretch as part of your 'routine' to build on that flexibility.

There are PLENTY of things that can help you build speed, don't ignore the things slowing you down.

Mike in Oklahoma