Barefoot/Sockless and Strapless- How to best acclimate/train

[Dangerscouse]

Currently I'm trying to connect legs QUICKER, just like swimming, i fear my rowing is upper body dominant and the legs just do their bare minimum. I'm a size 10.5 US tennis shoe, super high arch and a bit "wider" than average for comparison. I row Barefoot 99% now but I'm torn between setting 4 or 3 on the foot stretcher. #4 is more comfortable for the stroke and seems more consistent power over time. ON #3 the strap hits the widest part of my foot perfectly, but it's hard to get shins parallel so if I'm not really focused on compressing and unless my mobility is really good that day it's a struggle to keep that same pace. For my HM i was still on #3 due to the rule "widest part of foot or else!" so I never considered going lower until a Training Tall video suggested trying new DF and Foot positions to dial in your fixed mechanics. I did 55' straight last night and pinky toes got a bit tender so perhaps #4 would be less comfy over time given where it pushes into them, but again maybe callouses will rule the day like they are with my heels. any feedback appreciated, thanks for listening. this helps me re-calibrate and try things out.

I used to be too upper body dominant, and what I did to resolve it was to focus on the mind-muscle connection. Emphasise the leg drive on the left leg (say 75/25) then the right leg, then 50/50 on both, and repeat for as long as you want to.

You'll feel the difference that a strong leg drive produces, and with it being alternating legs you have a better control over it as you're focusing your attention on it. The stroke with both legs should also be better as both legs have been 'activated'.

[Andrewjfast]

Appreciate the tip. i've been trying the 1-legged drills every other workout (due to laziness and available time) but they still feel awkward keeping the other parts of the form the same as an actual stroke. I like where you're going with this.

Foot Stretcher placement thoughts? I know pushing horizontal= more power but also not achieving as long a stroke could =more strokes to compensate and less efficiency over time.. 20 SR just feels too good at 2:08 for me to go to SR23 and gain 3 seconds to 2:04/05 and feel like i'm working so much harder... but i'm sure it will all click in eventually.

[Dangerscouse]

Foot Stretcher placement thoughts? I know pushing horizontal= more power but also not achieving as long a stroke could =more strokes to compensate and less efficiency over time.. 20 SR just feels too good at 2:08 for me to go to SR23 and gain 3 seconds to 2:04/05 and feel like i'm working so much harder... but i'm sure it will all click in eventually.

I'm not sure tbh. I find four to be ideal: three or five just don't feel as good. I don't think there is anything to gain from stroke length as that is more reliant on hip hinging, especially if you're only moving it one place up or down.

[mict450]

Stu's suggestion of alternating legs is a good drill to improve leg drive. One that I include in every session is a single leg drill:

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

Helps remind me to work on evening out right vs left leg drive, keep my lower back in a neutral position & delay opening of the hips.

[akadaedalus]

FWIW the advantage to barefoot for me is sheer laziness... My rower and weight equipment are at home, and I like to just hop on and go (we're a no-shoes-inside household). I also run barefoot because it strengthens my ankles and avoids shin splints. Yes, I have dropped weight plates on my foot, twice, but that was a lesson easily learned to avoid doing it again (I hope).

In the public gym I wear Vibram Five-Fingers to keep up the barefoot running. They work well for rowing too. In fact, I used them for a long time on the Concept2 because I believed I couldn't row barefoot without chafing.

I recently switched to barefoot again (again, laziness). Reading somewhere else that the grey flexfoot for model D+ was better for this, I bought a pair for my model C. I wouldn't say it was worth it... I could have just sandpapered the sharp edges on the old black flexfoot. At any rate I'm a novice so I haven't rowed long enough to test it but so far no problems. I do have hobbit feet.

No useful comment on strapless. I do it sometimes, but I mostly do a loose strap. Tight straps do chafe my bare feet.

[ampire]

Try a lower drag factor and see if that gives you a snappier leg drive. Form looks great. Main things I see are leaning forward too far on the recovery rather than hinging hips, and hands dipping handle on recovery. Another trick to use the upper body less is to hold the handle loose, generally the looser you grip it the more you will use your legs.