Get faster rowing by Hanging off the Handle
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- Опубліковано 21 жов 2024
- Hanging off the Handle helps you put more power into your Rowing Stroke on the Rowing machine and On the Water.
A lot of people, especially on a rowing machine, pull early, rather than keeping the arms straight and a forward tilt over the hips to get all the power from the legs into the machine, and then use their arms at the BACK of the stroke.
In this short video (originally tagged onto the end of an episode of Form Check Fridays on this channel) I demonstrate how the power is compromised by pulling early.
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another UA-cam tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.
Great analogy, I have passed your video on to a few rowing mates, who sometimes don't quite 'get' this 'hanging off the handle' thing. As 'monkeys' we're designed to 'hang' and not particularly adept at lifting heavy stuff 😂
That’s such a good way to think about it!!
Spot on, John! I’m going to forward this to some of my rowing buddies who still don’t get it!
I hope it helps - it’s my current ‘bug bear’ that I can’t stop talking about during rows - the importance of the hang.
I agree, not really hanging off on the warm ups but in the workout hanging off the handle really increases the split time. As a newbie to rowing these little tips have helped improve my times.
That’s great to know. I’m trying to make sure these little tips that I roll into the wider chat about technique in the main RowAlong workouts get a life of their own for just that reason.
When “the hang” is good the sense (and actual ) of power generated is glorious. Power strokes seem to help focus on the hang.
Power strokes are the time to let it shine. And to be honest, minimum drag factor rowing is too - because if you don't get that drag, it's really hard to put the power in. That's why the 'brute force' people tend to row with a higher drag factor.
This is brilliant, thanks.
I'm really pleased you liked it enough to comment. Thanks!!
Hello John and everyone. If I may, just a few comments to help others. When you row, your fingers are loose around the handle and this is the same grip that John uses here.
But if you want to do any hanging or pull up exercise on the bar in general, then you need a special "hand well over the bar" grip (see videos on this)
The reason is that your fingers are very unlikely to be strong enough to support your body weight for a long time, so the bar needs to be much more in the palm of your hand, and with a tighter grip than on the rowing machine.
You would only use a grip more like John's here if you specifically want to do a finger/hand strengthening exercise, but your hang time would be a lot lower with such a "finger grip".
To resume, I guess that pull ups are good for rowers, but use a "hand well over the bar" grip if doing them, not a finger grip.
I think this was really about rowing and a great demonstration on what hanging off the handle is.
I like this. I found that if I bend my arms at the catch I get 'tennis elbow'. So much more power from 'hanging' - using shoulders and lats.
It’s really common. Tennis elbow / golfer’s elbow happens to loads of people who pull too early. Shoulder impingement too.
the analogy I came across before is to think you are doing a deadlift , i probably have the opposite problem , when I get tired I feel like like my arms arent contributing enough at the end of the stroke , possibly my back is slouching or nor leveraging back far enough
Yeah. The deadlift push with the legs and straight arms is very close - although lots of people get confused with this example, thinking the rest of the stroke is the same as a deadlift. Which obviously, it isn’t! As to the arms, if you’re getting the hang right, they should take care of themselves at the back of the stroke as long as you finish at sternum height, and wrists flat. But there are a few things, like collapsed posture or yanking on the foot straps, so your knees pop up, that can get in the way of this.
I found that I wasn't able to get my heels buried into holders to get that hang. I moved straps away from my toes so that my heel tends not to lift as much now . You had said to me before to try the higher strap position as it helps with spring , but I lost drive.
It's great you've found the solution. I have to confess, it's really hard giving out specific advice without being next to someone. Videos work a lot of the time, but for something like this, it would be easier to advise in person, and adjust/compare as changes were made. The most important thing is that you're getting the power in now.