ROWING FAST - YOUR LEGS SHOULD NOT BE TRASHED (high performance coach explains)
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- Опубліковано 28 гру 2024
- Rowing: whether you are just starting out on your journey or you are a seasoned athlete, your legs may become excessively tired during high intensity pieces. The question is: why? The answer will surprise you.
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This has helped me so much! About a year ago, I started to experience a problem with opening the shoulders too early at the catch and extracting the blade early at the finish. The advice I was given was simply 'push the legs first', which I tried to do to no avail. I then got caught in a cycle of trying to squash down my torso (because I thought that would make it harder to lift the body and easier to push the legs) which resulted in rounding the low back and not rotating the pelvis better.
Now I understand the root of the problem is to rotate the pelvis correctly and work on stable core strength. (less sitting, more core exercises). It actually has nothing to do with pushing the legs, but how you rotate your trunk into the catch. Thank you so much!
Excellent explanation Aram as usual. Something fundamental to take away and work on. 😎
Concise, to the point, good info within the first minute. Nice.
So it makes sense to me that without a strong and upright trunk, there’ll be much more load and tension in the hamstrings and glutes, which would then lead to an early opening of the back. Where I’m confused is that my understanding of the movement, as with a deadlift or a clean pull, is that you’re in a much better position in the first pull (or the catch), to use you’re hamstrings and glutes than you are your quads, and then your quads will start to come in later in the pull. So I would think you would use your quads, hamstrings and glutes in tandem almost regardless of what position your trunk is in? Am I confusing that with having tension in your hamstrings and glutes as a result of a weak trunk which will resist your quads, rather than using your hamstrings and glutes how they should be used?
I hope this question makes sense.
When I say ‘resist your quads’ I mean that tension in your hamstrings and glutes forces your quads to work harder. I don’t know this, this is just what I think I was able to pick up from Aram’s video
You have perfectly diagnosed an issue I have been having for a long time. My legs are strong (and long), but my upper body (and trunk) are weak. I swing upright way too early in my stroke (open my back too early). This kills my speed, particularly at higher rates, in the single. In order to correct this I have been working on a change at the catch where I "soften" my leg drive and keep my body forward... the result has been a longer stroke and typically higher wattage. I believe my perception of a "softer" leg drive is actually just not opening my back at the catch.... so there is less overall impulse on the erg handle at the start of the stroke.
Is this similar to what you are describing?
You cannot go too slowly and softly, else you will connect too slowly. It takes both, a measured approach with your legs AND / FOREMOST a decent pelvis preparation
Would this be the same on a concept 2 rower as I slowed my stroke rate to 24 spm and really concentrated on pushing the machine away. I found that whilst I still managed to hold a pace of my usual 2k time, my glutes and hamstring felt it quite intensly. I am now thinking my position is not brilliant. I only indoor row and want to compete more amongst my peers. I am in the UK, do you know of anywhere that analysis the biomechanics of the stroke on a concept ?
I work with rowers on C2 as well. The load on your back is more than in the boat, in any possible case. www.aramtraining.com
Thanks for the insights!
As I experience this issue often (legs and hips are way too early finished, although endurance and strength should be fine), I wonder the following. What can I do to prevent this, if "pulling the trunk long" (i.e., not having a round lower back) at the catch is extremely uncomfortable. In other words what could be the underlying issues?
a) flexibility of hamstrings/glutes/hip flexor --> more stretching
b) strength imbalance between agonist and antagonist of the upper leg muscles --> more strength training of hamstrings/glutes
And finally, can this issue be resolved - at least in the short term - by lowering the foot plate in the boat?
Yes to all. In addition what will help is:
Good mornings, over head deeps squats, pelvic mobility (I think I talked about that in the last video)
you need to stretch muscles while maintaining pelvic control, under load. SLDL and RDL are beneficial along with what aram already stated.
this is a fantastic explanation