Question on rowing form: shins passing vertical

[Boomer]

I’ve just had a mirror installed in my home gym and I’ve noticed when I row my shins are passing vertical. I generally let them pass to the 11 o’clock position. When I correct this to stop at vertical it feels like I’m shortening the stroke and my rate/times drop a bit. Is this shins crossing vertical a major issue, I think it’s because I’m an odd shape with long legs and short body so this style might be right for me. I’m wondering if I need feet down more or lean forward more but it feels unnatural. Any thoughts or advice would be appreciated.

[Cyclist2]

The slight amount of time from the start of your stroke until your shins ARE vertical is wasted energy. Try raising your flexfoot UP one notch then look in the mirror again. You should notice you can't come quite as far forward, which is good. If necessary, raise another notch until you are fully compressed (not reaching) with shins vertical. You'll notice a much stronger start of your drive. Raising the heels slightly at the catch is fine.

Watch the C2 videos and you'll see that the upper body is in the catch position well before the legs are fully bent. That position is held until your shins are vertical. Now you're in a strong position for the start of the drive. Don't reach or overcompress at the catch - straight back at a slight forward angle, core solid.

[hjs]

I’ve just had a mirror installed in my home gym and I’ve noticed when I row my shins are passing vertical. I generally let them pass to the 11 o’clock position. When I correct this to stop at vertical it feels like I’m shortening the stroke and my rate/times drop a bit. Is this shins crossing vertical a major issue, I think it’s because I’m an odd shape with long legs and short body so this style might be right for me. I’m wondering if I need feet down more or lean forward more but it feels unnatural. Any thoughts or advice would be appreciated.

Most often people who overreach the knees are not rocking over the upperbody enough. When you start the stroke aim to have your chest against your legs. If so you won’t overbend your legs anymore.

[mict450]

Is this shins crossing vertical a major issue, I think it’s because I’m an odd shape with long legs and short body so this style might be right for me.

Poor excuse for using incorrect stroke. Caryn Davies, 2 time Olympic gold medalist, 6' 4", long limbed, short waisted, rows with correct orthodox form. If it's good enough for her......

https://m.youtube.com/watch?v=zQ82RYIFLN8

[Boomer]

Thanks all. Makes sense I’ll try these things flexfoot higher and chest to legs before the catch I did think it might be because I’m not flexing enough at the waist.

[mict450]

I did think it might be because I’m not flexing enough at the waist.

Might just be a case of semantics.....but it's a hip hinge, not flexing at the waist, viz: shortening the distance between your pubic bone & ziphoid process. Your lumbar spine stays in the neutral position & does not flex.

[jamesg]

Is this shins crossing vertical a major issue,

Yes, it implies a weak catch posture (due to the closed knee angle) with the weight off the feet and a slow catch using the arms. This in turn leads to high ratings that do not train the stroke.

What rating do you use in your 200W half-hour? If over 20, you need to work on posture and technique as shown in the video noted above.

The Watt/Rating ratio is the major technique index: over 10 should be easy for you.

Make sure drag and feet are low so that you can use your legs as shown on the C2 technique page.

[KeithT]

I was going to say I have caught myself doing this before and didn't think it was a big deal since not too severe but others are stating it is a bigger issue than I realized, I will now watch the mirror more tomorrow.

[Boomer]

Is this shins crossing vertical a major issue,

Yes, it implies a weak catch posture (due to the closed knee angle) with the weight off the feet and a slow catch using the arms. This in turn leads to high ratings that do not train the stroke.

What rating do you use in your 200W half-hour? If over 20, you need to work on posture and technique as shown in the video noted above.

The Watt/Rating ratio is the major technique index: over 10 should be easy for you.

Make sure drag and feet are low so that you can use your legs as shown on the C2 technique page.

Thanks James I always rate around 22 for longer pieces. DF likewise always around 118.

[jamesg]

Clearly you do a lot of work in each stroke.

I generally let them pass to the 11 o’clock position.

Given this comment on shins, you may have the slide too close to the heels for a safe and strong leg action. This is usually due to an all-in-one C2 recovery with no sequence.

If so, any work on technique will center on shifting your large amount of work onto the legs. This requires a recovery sequence (back straight, hands away, then swing forward onto the feet, then slide) and consequent catch posture as shown in the video drills already mentioned by mict: https://m.youtube.com/watch?v=zQ82RYIFLN8

[Tsnor]

FWIW: Look at your splits when you stop at vertical vs going past vertical.

For me, the slightly shorter stroke gives a better split time at the exact same perceived effort level. It's a neat effect -- you just stop at the right time and you make more power.