Rowing Strapless

[[old] Nancii]

I hesitate to open this can of worms but... I have been trying to row strapless and I can not seem to keep my toes on the footplate at the finish...I don't go flying off the end of the erg, nor do I have trouble going up the slide. Any ideas ? What I am looking for is some kind of clue on how to keep the pressure on the footplate.<br> Thanks

[[old] DIESEL]

too much leaning back at the finish? use the mirror to check your degree of "lean back" at the finish. Other than that, it's kind of hard to tell without actually watching your stroke. <br><br>can't think of anything else... other than don't stop rowing strapless.. keep practicing eventually you'll get it. Maybe others will have some ideas..<br><br>hope this helps, <br>D

[[old] gw1]

Without seeing your technique, or knowing what rate you are rowing strapless at, i'll offer the following. <br>Make sure you are not trying to rate to high 20 s.p.m or less is ideal in my opinion. <br>Also be sure not to hold your hands against your body at the end of the stroke (or for that matter lay your body to far back). Keep your hands moving through the finish of the stroke and away towards the next catch until your arms are straight then bring your body forward.<br>Hope this helps,<br>Gary

[[old] DavidA]

I think the rate depends upon the person. For me, 175 cm 67 kg, I haven't been able to get such a low rate. I feel quite comfortable in the upper 20s to 30, and I always row strapless, except for a 2 km race.

[[old] michaelb]

It took me about 6 months of rowing with the straps loose before I could row long distances comfortably strapless. While reducing the rate does help with control and is good in its own right, now that I have been rowing strapless for about a year, I could probably row strapless at any rate (up to say 34-35, at which point I would fall off the back). My adjustment may have taken longer, since I had years of rowing strapped in to develop bad habits first.<br><br>At first, rowing strapless does seem to defy physics and is a lot of extra work. But for me it was certainly worth the adjustment.<br><br>So, it may take a long time to get the hang of it.

[[old] Nancii]

THANKS FOR THE REPLIES <br> I am rowing 16-18-20 spm (level 4 wolverine plan)(184 cm) , I am sure I do not layback too much as my first rowing coach was a fanatic about not laying back...I do however open too early with my back, and pull too soon with the arms. I am having trouble finding the mid-pull... I was hoping that rowing strapless might help me find it. <br><br>

[[old] gw1]

DavidA,<br>Stroke rate does vary from person to person, however until you have the end of your stroke under control I would recomend a slower rate, to better focus on technique, and over coming the initial issue that Nancii raised.<br>GW

[[old] Bill]

Hello,<br><br>It took me a while to get used to it but now I do strapless most days.<br><br>Try this .... probably not how a rowing coach might explain it but it worked for me.<br><br>What helped me a lot was visualising that I am kicking myself off the erg with my legs and I have to stop myself falling off the end by pulling myself back onto the erg with my back and arms. What I do at the end of the stroke ensures that my feet stay on the footplates.<br><br>I see the leg forces being transferred to the handle by going through my back then my arms.<br><br>It very difficult to put into words ..... try this as another way of visualising it<br><br>If my feet leave the footplates then I feel that I am wasting energy and letting it "escape" ........ if I pull properly with my back and arms forcing my feet to stay on the ffotplates none of that energy escapes and my feet do not leave the footplates. <br><br>So I think of it as a leg push and then pulll back in with back & arms making sure all energy gets to the wheel and none is wasted by having my feet leave the footplates use back and arms to sort of hold the heels steady on the footplates.<br><br>If you search for posts by Paul Smith he posted a lot about this over the last 12 months and they might help you.<br><br><br>Bill

[[old] jamesg]

Nancy,<br><br>Rowing strapless is a drill used in novice or scratch boats, presumably to force a strong arm finish, reduce the swing and get good rhythm with a slow recovery and everyone rowing with the same style. Otherwise the boat doesn't move.<br><br>The erg on the other hand is an exercise machine, and you can keep fit whether you are erging with straps or without. In any case, as you find you have only a small difference in style between erging with and without straps, why worry? I think you should use (on the erg) the same style your coach wants when you're afloat.

[[old] Nikos]

Sorry for this total newbie question. I just started to row strapless once in a while and now I am wondering what strapless means. Do you just remove the strap or the whole plastic thing that is mounted on the footplates (I think it is called flexfoot)? I ask this because I noticed that when I remove only the strap I can pull myself forward with my heels hooked into the flexfoot and that is probably not the right way to do it.

[[old] GeorgeD]

Hi Nikos - strapless is just that no straps and everything else intact.<br><br>Hi Nancii - As to the question about toes coming off I am not sure it is an issue at least not for me. I am doing all my rowing strapless at the moment at 20spm and since I look to drive off the balls of my feet and rock thru the foot to finish off with driving thru my heels (the reverse of running) I dont see a problem with my toes coming up slightly. My feet never leave the plate even at quicking pace (low 1:40's). Initially I had the sensation of digging my heels in to recover but with a better technique at the finish I find this has diassappeared.<br><br>- George

[[old] Kudos]

try scooting the seat forward under the hamstrings as well, just an inch forward or so. This will help you resist the urge to open your back early. You could also try dropping your feet a notch or so, and concentrate on pointing your toes forward and pulling up high at the finish. To determine where your feet should set, the straps, when engaged, should come right across the biggest knuckle of your big toe, maybe just a little below it.