Straight arms at the catch

[hikeplusrow]

I'm struggling to get my arms straight on the recovery ready for the catch. Do others find this? I follow an elite rower on YouTube who has the same issue. Are some rowers simply not able to do this on a biomechanical level. Currently, I'd describe my arms as being 'vaguely straight' at the catch. Also, does 'straight' mean 'locked out'.

[Sakly]

Straight means that you won't lack power transfer to the handle. A bend arm needs very much strength to transfer power generated from legs and hips and typically loses the fight.

[JaapvanE]

I follow an elite rower on YouTube who has the same issue.

Let me guess Cam Buchan? Because that is a normal comment on his technique from other rowers.

Biomechanical it is quite simple: either your arms are relaxed and straight, or your biceps begin a tug of war with your quadriceps. Generally, in the long end, quadriceps will win and the only question is whether you damage your biceps in the process or not.

[p_b82]

I got into a routine of "forcing" my arms away from me at the end of the drive to help extend them faster, so that they would be straight at the catch.

I now get mine so close to clocked out that you'd have to really look to see if there's any bend; but not so far locked out that they creak lol - when I didn't I was putting too much stress on my elbow joint & biceps - so I had to correct this.

[hikeplusrow]

Yes, I'll continue to work on it as I also get some issues - elbow and bicep.

It's interesting to pause front on, as opposed to side on, videos of elites on the erg. It's then you come to realise that some are not quite as straight at the catch as you think they are.

[Cyclist2]

Compare the catch to a deadlift. You wouldn't start a deadlift by lifting with your arms, but by keeping your arms straight and using your legs and back.
Another comparison I use is "pulling stumps". Again, all legs and core, not arms.
In the rowing stroke (both on the erg and on the water) I like to feel my upper shoulder and back muscles taking the initial drive. This requires a strong core and straight arms to get the maximum power transfer from the legs to the handle.
I've also seen elite rowers starting their strokes with flexed arms, and always wondered if there was some reason, because a coach could surely see that and have some comment about it.

[Elizabeth]

I've also seen elite rowers starting their strokes with flexed arms, and always wondered if there was some reason, because a coach could surely see that and have some comment about it.

I do it, and my coaches frequently comment on it. One has had me hang from a pullups bar with lats engaged, the other has me do sled drags. I know what straight arms and good hang feels like. I can deadlift and clean with appropriately straight arms. And for some reason I can't quite shake it. One day.

There's no need to lock out your arms; you wouldn't lock them out on anything else I just mentioned.

I also don't see any biomechanical reason why a non-adaptive athlete wouldn't be able to do this.

[Cyclist2]

There's no need to lock out your arms; you wouldn't lock them out on anything else I just mentioned.

I agree. Locking out your arms would involve triceps engagement and put strain on your elbows. It's just straight arms, relaxed, no arm muscle engagement either direction.
If I could pull the times you can, I wouldn't think about it, I might even try to emulate it!

[mitchel674]

I often row with Eric Murray Asensei videos. He encourages us to "feel the hang" at the catch. This has helped me tremendously. The small muscles of the arms should have no tension at the catch with arms straight. You should feel the hang all the way into your lats as you initiate the drive. Very similar to hanging from a pull-up bar.

[p_b82]

That's a great way to describe it - but yes that's exactly what I do.

I found also it was easier to do without my thumb gripping the bar as well - Just leaving it rested on the top; or at least it has helped me re-train myself anyway. (probably because I was thinking about it rather than muscle memory)

[hikeplusrow]

I did 7k on the erg this morning just concentrating on relaxing my arms, and I think it's starting to come together. Thanks everyone for the input - I'll keep at it.

[jamesg]

I'm struggling to get my arms straight on the recovery ready for the catch.

This is the key point in rowing and has to be learnt; using the right muscle at the right time and place and nowhere else.

If your arms are relaxed, the chain tension will put them where they need to go during the recovery; and the leg action at the catch and thereafter will keep them straight.

Make sure you're using the correct recovery sequence: arms away first, then swing, then slide: all relaxed, with a straight back and at low rates. This will put you into a strong catch posture to enable fast action, legs first.

Keep the rating low: 18-23 is enough for basic learning and training.

[hikeplusrow]

Great advice, thanks. I tend to use a low stroke rate anyway, and I'm intending to do more UT2 which I can use to improve technique.

[jcross485]

Ultimately, its the legs that deliver the most power early so the idea is to bleed as little of that power as possible.

To echo what has already been said, I have found a substantial improvement in pace/power when I focus on keeping arms straight but not necessarily locked out at the elbows with a good reach but slight tension in the lats. Think long but not necessarily loose; if I try to be too long by being loose, I don't have proper tension in my upper back, lats, and core to transfer power. Also, I tend to overcompress at the catch putting me in a les powerful position overall.

Two movements that help me with this (personally) - 2-Handed Kettlebell Swings and Weighted Pullups. I think deadlifts are a great movement as well; I've done my fair share of deadlifts and still maintain plenty of baseline deadlift strength but train 2-Handed Kettlebell Swings more frequently now with respect to hip hinging. Personal preference.

One cue I like to use on both swing and deadlift movements, which seems to help reinforce good position at the catch on the erg, is "shoulder blades in the back pocket". The idea is to try and lock your scaps down and back which will promote a good strong back position so that less power is bled.

With weighted pullups, I like to do higher number of sets, lower reps per set, and broken down into a two part movement. Each rep starts from a dead hang; the first part is a scapular pullup and the second part is a strict pullup, chin over the bar. This seems to help both the hip hinge movements (swings and deadlifts) as well as strengthening the back overall.

[Sakly]

And to add something more: I like to use small plates on the barbell for deadlifts. While the typical 20kg plates give you a fairly high start position for the lift, I like to use only 10kg plates, or sometimes at the extreme 5kg plates (but then only around 100kg and some more reps, as barbell loading is limited), to increase the ROM and have a much lower starting position. This is strengthening the catch position even more, also if you find yourself overcompressing.
This is only possible, if you have sufficient mobility for the deep starting position.