Category: Technique

Question of the Day

By readyallrow July 12, 2016

Could you explain lunging a bit more? Such as what it looks like on an erg, and how I would be able to tell that say, four seat, is lunging? I know that rushing the top quarter of the slide and skying blades is a sign of lunging, but how do I know for sure that they’re lunging and not just rushing/not controlling their hands?

This video should start at the right spot but if not, fast forward to 2:30

I rely a lot on what I know about the tendencies of the people in my boat and what I’m hearing the coach say to inform the calls I’m making when it comes to technical stuff like this. When I’m on the water I’m not usually trying to diagnose a problem with 100% certainty, rather I’m addressing what I’m seeing and then either discussing it with the rower/coach during water breaks or after practice, or I make a note to watch them on the erg to narrow down what it is they’re specifically doing wrong so that in the future I do know that they’re doing X instead of Y.

If I think they’re lunging based on what I’m seeing then I’ll make a few calls that address posture, getting the bodies set earlier in the recovery, maintaining level hands into the front end, etc. and see if that fixes it. If not I’ll make a quick call to that rower in particular and then when we stop or paddle I’ll elaborate a bit more and say “Graham, it looks like you’re lunging a bit right before you put the blade in. Keep the hands steady and make sure you’re getting the body set early and then hold that angle the rest of the way up, don’t try to go for more reach right before the catch. Right now it’s making you miss a little bit of water because you’re skying the blade and then getting it in on the recovery instead of just being direct to the water as the wheels change direction.”

This gives them a couple things to think about, not just in regards to their technique but also in how it’s affecting their rowing. (I think rowers tend to process corrections better/faster if they know exactly how their rowing is affected vs. being expected to just blindly do something different without really understanding why.) As they work on it throughout practice I’ll watch them and point out when I see them make a change or when I see that their stroke looks better. Sometimes I’ll be watching other stuff and I’ll just notice later on that they’re not doing X with their stroke anymore so I’ll say hey, that looks better, what’d you change and they’ll say that they focused more on their posture and pivoting from the hips rather than their low back or they tried to get their upper body set sooner so they wouldn’t have to get all their length at the last second.

Another thing that sometimes happens with our guys is they’ll come off the water and get right in the tanks so they can see for themselves what they’re doing. This also lets the coxswains see them from the side which can then obviously give them a bit more insight into what’s actually happening, which in turn will let them make more specific calls the next time we go out.

So tl;dr, you might not always know 100% for sure that XYZ is happening but there’s almost always a lot of “clues” you can use to help you pinpoint what’s going on. Obviously if your coach says “Stephen, you’re lunging…” you know he’s lunging but if you don’t have that immediate outside confirmation then you’ll have to rely on your ability to relate what you’re seeing with the bladework to what that means about the rower’s body position, mechanics, etc. in order to make the right set of calls. From there, it’s all about communication with the coach and/or rower to narrow it down further.

Coxing Drills Technique

The “inside arm, outside arm, and wide grip” drill

By readyallrow July 5, 2016

This drill is one we do fairly regularly as part of our warmup so I wanted to quickly go through it and differentiate between all three to explain what their individual purposes are. The overarching purpose of the drill itself is to teach the rowers how to distinguish between the functions of the outside arm and the inside arm, which you can see in the video posted at the end.

How they’re done is self-explanatory … you row with just your inside arm, just your outside arm, and then with a wide grip. If you’re not sure what constitutes a wide grip, you can go one full fist over from where your inside hand is normally positioned (so instead of two fists between your hands now there’s three) or you can just put your inside hand on the far end of the handle either where it meets the shaft of the oar or just past it.

Inside arm

This is the version with the most variety in terms of what it aims to work on. One of the things we work on with it is catch placement. Rowing with just the inside arm puts the emphasis on placing the blade and finding an immediate grip on the water and takes the focus away from muscling (aka forcing) it in, which some rowers have a tendency to do. This usually happens because they’re lifting with their outside hands to get the blade in instead of unweighting the handle and/or they’re carrying a lot of tension in their shoulders.

Another thing rowing with the inside arm works on is keeping the inside shoulder relaxed and loose. It’s common for rowers who are switching sides to pull too hard with what used to be their outside arm, which creates a lot of tension in the upper body. (Rowers on their normal sides can do this too.) Your inside arm doesn’t have the leverage to yank the oar through the water though so this allows you to focus on keeping the inside shoulder loose and the body controlled as the wheels change direction.

When you’re first learning to row a lot of emphasis is put on learning which hand squares and feathers the blade and which one actually draws it through the water. The inside arm is the one doing the feathering and squaring so if you’re coxing a younger crew, this should be a point of emphasis throughout the drill to get them used to rotating the handle with just their inside hand. Once they’ve got a good understanding of this, you can have them add the outside hand but keep it flat (i.e. just their palms resting on the handle) throughout the recovery so they can focus on keeping their outside wrist flat while the inside one rotates. It’s also the one that guides the handle during the recovery so if set is an issue, this is another opportunity to work on keeping it level without the influence of the outside hand.

Outside arm

Whenever you talk about hang or suspension, this is the arm that’s doing it. Rowing with just the outside arm emphasizes this and gets the rowers to use their body weight to hang off the handle in order to move the boat since, similarly to rowing with just your inside arm, you’re in a weaker position to get the blade through the water when you’re trying to do it with just one hand.

This drill, because it slows the drive down, also gives you plenty of time to focus on your body position at the catch and throughout the drive. When you’re coxing them through it you should be emphasizing what should be happening with their body so that their weight is being used efficiently. (Check out the “what to look for” section in the post on suspension that I linked up above for more on this.)

In terms of bladework, the outside hand is the one applying vertical force to the handle so handle/blade height is a point of emphasis on the recovery, as is blade depth on the drive. If you see the blades going deep on the drive you’ll want to point that out and remind them to draw through horizontally with the outside arm and feel the connection in their lats, not their shoulder.

Wide grip

For the most part this is essentially the same as rowing with just the outside arm but with better balance since you’ve got both hands controlling the oar now. Similarly to the previous drill, it puts the focus on suspending your body weight off the handle while keeping the outside shoulder just slightly higher than the inside.

This is a good drill to do to work on rotating around the pin and keeping the outside shoulder up on the recovery. If you visualize a line between your shoulders, it should be parallel to the oar handle when you’re at the catch, which is a good reminder if you have someone in your boat who has a tendency to lunge.

Image via // @rowingbrad

Ergs Rowing Technique Training & Nutrition Video of the Week

Video of the Week: How to Breathe (When Rowing)

By readyallrow June 27, 2016

This is an interesting take on how to breathe while rowing or erging if you feel like you’re not getting enough air in when you breathe normally (i.e. inhale on the recovery, exhale on the drive).

Q&A Rowing Technique

Question of the Day

By readyallrow May 12, 2016

I’ve been having some trouble for some time now that when I’m rowing at high rates and focusing on just being faster and tapping down and getting my blade in I’m burying the entire shaft of the oar pretty much. Not all the time but I would say 65% of the time. When the boat is set and we can all square up on time and have a direct catch then my blade just goes in but I’ve been told “Not the whole shaft, just the bury the blade” countless times. I’ve been focusing mad hard on trying to fix it but I really don’t know what I’m doing wrong. I wouldn’t mind seeing video of me rowing to nail it down and that might happen today but I just want to fix it already. My hands might be too low at the catch or too high (mostly depending on the boat being unset). When I was in a better set boat, my technique was a lot better and less of the shaft of the oar went in and I got the blade in. I can get the blade in on the drive and have a lot of power but it seems that I enjoy making things harder for myself by putting the shaft in the water. Any help or tips would be extremely amazing. I also seem to just do this on port side and when I rowed starboard it worked a little bit better but I was having a hard time transitioning from righty to lefty. Thanks again.

We’ve had a couple guys doing this recently, usually when we’re practicing our starts. Their tendencies have been to get a little grabby at the catch and lift with their upper bodies to get the blade in which causes it to get buried deeper than it needs to be (vs. allowing their arms to just pivot from their armpits and driving back with the legs first). When you’re rowing at lower rates focus on feeling the connection at the catch in your low back and hips and resist the urge to sit up right away. Once you’ve got that feeling “memorized” it’ll be easier to replicate when you hit the higher rates. Keep your shoulders relaxed and body over while you push back with the hips and the blade depth should correct itself.

Definitely ask your coach if he can get some video from the launch so you can see what you’re doing, not just with the handle at the catch but on the recovery as well. I know it’s hard to take good strokes when the boat’s not on keel but do your best to hold your body stable (not tense … stable) and your hands level, that way you’re in the best possible position to have a good catch. If you allow your body/hands to react to every movement of the boat you’re just adding to the problem and making it harder on yourself.

Coxing Drills Racing Rowing Technique

Getting off the line with world class speed

By readyallrow May 5, 2016

This was a talk given by Bryan Volpenhein, former Ohio State and US National Team rower and now current national team coach of the men’s four. He spoke on “getting off the line with world class speed”, which comes down to having the right mentality at the start, staying relaxed at peak speed, and executing a clean shift.

The start defined

We’ve all heard the phrase “you can’t win the race off the start but you can lose it”, not just as a result of your rowing but also due to your mentality. The one singular purpose of the start is to get you into the race. Your specific job is to get the lead and the start is your first opportunity to do that. One of the biggest keys (#majorkey) to accomplishing that is the intent you go to the line with. There can’t be any hesitation or doubt about what you’re going to do – everyone has to be on the same page and know exactly how the next 30-40 strokes are going to be executed. If there’s any hesitation or you’re thinking about what you’re gonna do on the shift or how it’s going to happen or anything other than just straight execution, you’re already at a disadvantage.

This is huge reason why coxswains MUST call the start consistently and not change the calls on race day or the number of strokes it takes to shift to base, etc. The start must be instinctual for you and the rowers and if your execution here is poor, you’ve gone from being an asset to a distraction in 30 strokes or less. Practicing them on a regular basis and having the discipline to “stick to the script” can help alleviate any uncertainty and allow the crew to become more comfortable with the calls, speed, and, in the case of the rowers, discomfort.

Relaxation with effort

This is a simple concept. Maintaining a sense of relaxation with power and while at speed is all about being loose. Less is more here and patience is the key to both.

At the catch and on the drive the shoulders and hands should stay relaxed while the resistance is felt in the hips and fingers.

Putting the blade in the water should be the result of swinging from the armpits rather than lifting with the shoulders. The catch should be completely free of tension.

The recovery should be an exercise in patience, particularly at high rates like you have off the start. A steady roll into the catch, regardless of rate, should occur naturally by letting the boat run under you rather than relying on the hamstrings to pull you up.

Bottom line – any unnecessary contraction of muscles you don’t need is going to result in a loss of speed.

Practicing the shift

This is one of the most important parts of the race so the execution of it has to be clean by both the coxswain and crew. One of the things that I thought was interesting was what Bryan said about the language they use to describe this chunk of strokes. Rather than call it the “settle” or say “stride”, both of which he considers too passive, he prefers to call it the “shift” because it refers to an active shift in speed to race speed. This communicates the sense that you’re not coming down in speed, you’re maintaining it or trying to go faster by attacking the race at a more sustainable pace.

When you’re calling the shift, the timing of your calls is important for a clean execution by everyone. Something you need to practice and discuss with the crew early on is where in the stroke cycle you’re making your calls. Convention dictates that 98% of your calls are made at the catch but if you’re one of those coxswains who counts their strokes at the finish, you’ve gotta figure out how the shift is going to work if you want the change to happen on the next catch (i.e. if you say “ten” at the finish of stroke 10 and want the change to happen on what would be stroke 11).

Personally I think making calls at the finish and trying to initiate the shift in the span of half a stroke (aka the recovery) rather than across one full stroke (the drive and subsequent recovery) introduces frantic, rushed feeling into the boat’s psyche that could easily be avoided by just spacing out the calls … and, obviously, as I’ve said many times before, not trying to cram too many words into a short period of time. Efficiency applies not just to the rowing but to your calls as well.

Related: Listen to how the shift is called in this race (around the 0:32 second mark), as well as the language used.

Drills to work on the start

Some of the high rate drills Bryan does with the four to help them practice getting off the line include half-slide builders, which help you change direction and get connected without checking the boat (seen below) and reverse ratio placements.

Reverse ratio, which is when you have a full speed recovery and a zero speed drive, isn’t something you typically want to see but in this context it helps the rowers work on body control (setting the bodies quickly) and accuracy at the front end. It also helps you coordinate the recovery sequence when you’re at race pace and eliminate any tension on the drive when the blade is being supported by the water.

Below are some videos that Bryan showed during his presentation and shared with me afterwards that demonstrate what the reverse ratio drill looks like. The first is a stroke by stroke drill, the second and third show the reverse ratio while rowing continuously, and the last one shows their full starting sequence (the splits of which he said were consistently hitting 1:17s).

Image via // Merijn Soeters

Coxing Technique

Top 20 Terms Coxswains Should Know: Shooting the Slide

By readyallrow March 9, 2016

Previously: Rush(ing) || Body angle || Pick drill || Suspension || Skying the blade || Quarter feather || Pin || Run || Lunge || Washing Out || Missing water || Footboard || Check || Ratio || Over compression || Release || Cut the cake || Hanging the blade

What part of the stroke/stroke cycle does it refer to

The drive.

What does it mean/refer to

Shooting the slide refers to what happens when you drive your legs without actually moving the boat. The lack of coordination between the legs and the body results in the trunk collapsing during the drive and the seat moving towards bow faster than (and without) the handle.

Relevant calls

One of the main calls I make here is to remind the rowers to sit up at the catch, keep the chests tall, low backs flat, cores engaged, etc. because if you’re finishing the recovery in an overextended position (aka lunging) then you’re most definitely going to shoot your slide when the drive begins.

To get the rowers to move the legs and handle together I’ll say “push with the legs as you hang off the handle, then add the bodies and draw through to complete the stroke” or something to that effect. It’s less about monosyllabic calls here and more about bringing the coaching from the launch into the boat (which means you need to be very in tune not just with what’s going on in the boat but with what your coach is saying in response to what he’s seeing, that way you can incorporate the same words, feedback, etc. in your calls).

What to look for

If you can feel the boat getting checked on the drive (which you always can), someone or several someones are shooting their slides. You shouldn’t be feeling any sort of strong pushback in your direction at the catch – rather it should be a smooth turnaround as the slide changes direction – so if you can see/feel the boat moving back towards you then you’ll want to remind the crew to bring the handle with them as they start the drive rather than limiting their power output by relying on the upper body to do all the work.

This video shows what shooting the slide looks like from a side-perspective. If you see someone doing this on the erg you should work with them to correct it, preferably beside a mirror if you have some in your boathouse. This is one of the habits that is picked up the fastest and takes the longest to break so you want to prevent it from becoming muscle memory sooner rather than later. (If it doesn’t start there already, skip ahead to 5:40.)

Effect(s) on the boat

Shooting the slide creates a backwards push against the foot stretchers that creates check and limits the run of the boat.

Top 20 Terms Coxswains Should Know: Hanging the Blade

By readyallrow March 2, 2016

What part of the stroke/stroke cycle does it refer to

The catch.

What does it mean/refer to

The majority of the time when we talk about hang we’re talking about suspension but in this case “hang” means to pause at the catch and let your blade hang in the air before dropping it in the water. You want the blade to be moving down to the water as the wheels are rolling through the last few inches of the slide so that you’re changing direction just as the blade becomes fully buried. When you hang the blade, you basically just get to the front end and stop without the blade changing height relative to the water.

Relevant calls

This is where you’ll make/hear a lot of “direct to the water” calls. You can/should also remind the rowers that they should be unweighting the hands (not lifting – unweighting) the hands in the top quarter of the recovery so that the moment when the blade enters the water and their slides stop coming forward is the same point in time. One shouldn’t happen before the other. When I’ve coached younger crews, explaining the catch as a motion rather than a position has helped them understand this better and eliminate the pause at the front end (which most of the time they don’t realize they’re doing).

Calls for slide control (coupled with “direct to the water”-esque calls) can also help here because you’ll sometimes see rowers rushing their slides and then hanging out at the catch waiting for everyone else to get there, which usually leads to them having choppy catches or being late.

What to look for

This is slightly less obvious from the coxswain’s seat than it is from the launch but what you’ll see is a very obvious (but quick) pause in the blade’s movement at the front end. It’s not something I’m always on the lookout for but if I notice a rower is missing water at the catch then I’ll watch to see if I can see them winding up (aka dropping the hands at the catch causing their blade to sky) and then stopping before putting the blade in.

Effect(s) on the boat

Hanging the blade at the catch turns the stroke into a stop and go movement instead of one fluid motion which prevents the crew from establishing a consistent and easy-to-lock-onto rhythm. It also messes with the catch timing (duh – you’re always going to be late), your ability to have a long, complete stroke (since you’ll be missing water at the start of the drive as a result of not getting your blade in before the slide changes direction), and the shell’s ability to achieve its maximum run (because you’re missing water → not generating as much power → not getting as much send at the finish).

Top 20 Terms Coxswains Should Know: Cut the Cake

By readyallrow February 24, 2016

What part of the stroke/stroke cycle does it refer to

Cut the cake occurs on the recovery and targets the finish through bodies over part of the stroke.

What does it mean/refer to

“Cut the cake” is a drill that focuses on swing and body prep and emphasizes getting the hands out of bow at the same speed together in order to maximize the amount of run you’re getting on the recovery.

There are several versions of this drill but in the normal one you begin by taking a normal stroke and then on the subsequent recovery you pivot forward with the bodies, swing back to the finish (drawing the arms all the way through), and then swing forward again and come up to the catch. That swinging motion when the bodies pivot back and forth is the actual “cut the cake” part (although I really have no idea why it’s called that).

Relevant calls

The two main themes/calls that I base a lot of what I’m saying around are “pivot” and “stretch”. Pivot has to do with the swinging part of the drill, where you’re going from the finish position to bodies over, and I make calls relating to that because I want the rowers to be conscious of pivoting, swinging, etc. from their hips and not reaching or lunging from their low backs. The stretch call also relates to the bodies over position because when you’re sitting up and pivoting from your hips, you should feel just the slightest stretch in your hamstrings. (Obviously flexibility plays a big part in this … the less flexible you are the sooner you’ll feel that tug as you swing forward.)

Outside of those two calls, I’ll make calls as necessary to even out the speed of the drill if it looks like they’re rushing through the cut the cake part, as well as reminders to hold the knees down and/or break them together as they start the slides.

What to look for

You can see what the drill looks like in the videos below.

One of the things that makes cut the cake complicated and/or not fun is how easy it is to screw up the timing. It’s easy to think that this happens on the recovery when you’re swinging back and forth but it more often happens as a result of people driving at different speeds, which then causes them to finish at different times and then have to rush through the cut the cake part to catch up with everyone else. So, if you find that the timing is off, focus first on getting the finishes together before moving on to trying to match up the hands, bodies, etc.

Another thing to watch for is the speed at which the rowers move through cut the cake. It should be a natural speed that matches the speed at which they’re driving and recovering … it shouldn’t be a steady speed through the drive, fly through cut the cake, and then slowly proceed up to the catch.

Effect(s) on the boat

Cut the cake touches on a lot of different things like balance, swing, body prep, rhythm, etc. but the timing of the hands coming away at the finish is arguably one of the more important aspects of the drill. If you consciously go through the drill instead of just going through the motions then this can really help the timing on the recovery by getting everyone moving together and at a steady speed, which in turn allows the boat to run out further between strokes (thus increasing the efficiency of each stroke).

Top 20 Terms Coxswains Should Know: Release

By readyallrow February 17, 2016

What part of the stroke/stroke cycle does it refer to

The finish.

What does it mean/refer to

The release is the part of the stroke that occurs immediately after the actual finish – it’s when the outside hand applies weight to the handle, causing it to tap down and release the blade from the water. The terms “finish” and “release” get used interchangeably but they’re actually two completely separate parts of the stroke. At the finish the blades are in the water and at the release they aren’t (which is why it makes no sense when coxswains tell the rowers to “sit at the release” before they start rowing), although the bodies are still in the same layback position.

Relevant calls

Many of the calls I make specifically about the release have to do with the set of the boat. One of the things we say to the guys a lot, particularly if the boat is looking wobbly, is “release to the balance”, which gets them thinking about the position of their hands relative to the set of the boat. I’ve adopted this call too when I’m coxing and usually say something like “…let’s make sure we’re releasing to the balance … right [catch] here [finish] … haaands [drive] here [finish]… haaands here …”. I try to save this call for when the boat is consistently off-set rather than just a wobble here or there, mainly because I know it gets the rowers’ attention and I don’t want to wear it out.

Another one is “cut the pressure before the bodies, come down and away smoothly…”. This isn’t so much a “coxing” call that I try to line up with any particular part of the stroke, rather it’s a “coaching” call that I say conversationally as we’re rowing. I try to follow it up with a specific “coxing” call though, usually something like “smoooth here“, “hands here“, “cut it now“, etc.

What to look for

Because the finish and release only differ by about six inches in handle height, one’s ability to tap down at the release is largely effected by their posture at the finish. Not laying back enough or laying back too far can inhibit the movement of the hands here because it’s practically impossible to tap the handle down when your body is directly underneath it. (If you’re laying back too far it’ll be your stomach and if you’re not laying back enough it’ll be your thighs.) On the water you can make reminder calls for this but on the ergs is where you can really coach the rowers (particularly novices) on proper body angles, posture, etc. Plus, it’s a lot easier to do this on land when you can actually manipulate them to the right positions vs. on the water where it can be tough to explain what it should look/feel like.

At the release, assuming pressure was cut before the handle reached the bodies, you should see the blades cleanly pop out of the puddles and then feather over the water. If you’re seeing the blades get stuck in the water as the recovery begins (which at best will cause the boat to go off-set and at worst can cause crabs of varying magnitudes) then a couple things might be happening, the first of which is what I mentioned above about not giving yourself room to tap down. The other is not accelerating the blade through the drive into the finish. If you’re connected on the drive and have good acceleration the blade will naturally pop out more easily at the release whereas a lack of acceleration will cause the puddle to close up and essentially act like a brake (tl;dr physics), which obviously limits the carryover of acceleration and kills the boat’s run.

With regards to feathering, watch that they’re not feathering before the blade is fully out of the water too. You’ll be able to tell if this is happening because you can see the water getting flipped up as the blade rotates. In my experience this happens most often when people feather with both hands because they’re rotating the handle down into their laps instead of drawing straight through, tapping down with the outside hand, and then feathering with the inside. Square blade and outside-arm only rowing, along with delayed feather drills can help fix this though.

Effect(s) on the boat

The effects of a poor release will be felt on the subsequent recovery and catch, usually in the form of the boat being off-set or poor posture on the previous finish causing timing issues with getting the hands down and away (and bodies over) on the next recovery which leads to a late/poorly timed catch. A clean release though provides a stable platform for the rowers to work off of and lets the boat take full advantage of the power and acceleration that was generated on the previous stroke by allowing it to run out further between strokes.

Top 20 Terms Coxswains Should Know: Over Compression

By readyallrow February 10, 2016

Previously: Rush(ing) || Body angle || Pick drill || Suspension || Skying the blade || Quarter feather || Pin || Run || Lunge || Washing Out || Missing water || Footboard || Check || Ratio

What part of the stroke/stroke cycle does it refer to

The catch.

What does it mean/refer to

The position your body is in at the catch – hips behind the shoulders, shins vertical, etc. – is called “full compression”. Over-compression is when you go beyond this point and your knees end up over your toes (instead of in line with your ankles). Shorter rowers (and novices) have a tendency to over-compress at the catch as a way to get more reach.

Relevant calls

I don’t make a lot of calls for this on the water because I can’t see when it’s happening (unlike other things I can’t “see” where I can pretty closely guess what’s going on based on the bladework). Plus, over-compressing on the water is a more rare occurrence than over-compressing on the ergs so even when I’m coaching it’s not something I see that often (at this point though that might be more of a factor of who I’m coaching than anything else though).

When we’re on the ergs most of what I’ll say will be simple stuff like “too far…”, “stop a little shorter…”, etc. if I see them coming too far up the slide and then once they’re stopping closer to full-compression (rather than going past it) then I’ll have them pause at the catch and tell them to think about what this position feels like and if we’re beside any mirrors I’ll have them look over to see what their bodies look like, where their slide is in relation to their heels, the angles their shins are at, etc. If you have less-experienced rowers who haven’t fully figured out where full slide/compression is yet then utilizing mirrors/video while on the ergs during the winter is the best way for them to figure this out. (You can also use the tape trick to help with this – figure out where full slide is and then put tape on the slide so that the rower feels the slide hit it if they compress too far.)

Sometimes over-compressing can be a byproduct of not getting the bodies set soon enough so if I see that happening then I’ll address that first (read the post linked below for more on that) and usually the over-compressing (which has them sitting straight up, heels right up against their butt, and hips directly under the shoulders) corrects itself.

What to look for

This is what correct full compression looks like…

…and this is what over-compression looks like (note the positioning of her shins at the catch)…

https://www.youtube.com/watch?v=q97MlxjkZ6o

In some cases on the water, usually at the beginning of the season or if the rowers are switching seats a lot, you might find that the foot stretchers (if they’re set too far towards bow) need to be adjusted to prevent them from over-compressing. This shouldn’t be the first thing you jump to though to fix the issue unless it’s completely obvious that it’s the cause and not the rower’s technique.

Effect(s) on the boat

The effects of over-compressing obviously have an effect on the boat but they more drastically (and obviously) impact the individual’s stroke than they do the entire boat. The biggest impact is on their power output because it puts you in a weak position when you go to initiate the leg drive; instead of relying on the quads and glutes to help you generate power as you drive off the footboards, you’re now relying on the smaller muscles of your calves as you start the drive. If you’re trying to get more reach you might get an extra inch or two but in the end you’re sacrificing some of your power to do so.

S	M	T	W	T	F	S
1	2	3	4	5	6	7
8	9	10	11	12	13	14
15	16	17	18	19	20	21
22	23	24	25	26	27	28
29	30	31

Inside arm

Outside arm

Wide grip

Image via // @rowingbrad

The start defined

Relaxation with effort

Practicing the shift

Drills to work on the start

Image via // Merijn Soeters

What part of the stroke/stroke cycle does it refer to

What does it mean/refer to

Relevant calls

What to look for

Effect(s) on the boat

Related posts/questions

Image via // @dartmouthrowing

What part of the stroke/stroke cycle does it refer to

What does it mean/refer to

Relevant calls

What to look for

Effect(s) on the boat

Related posts/questions

Image via // @ryanjnicholsonphoto

What part of the stroke/stroke cycle does it refer to

What does it mean/refer to

Relevant calls

What to look for

Effect(s) on the boat

Related posts/questions

Image via // @beantownkmd

What part of the stroke/stroke cycle does it refer to

What does it mean/refer to

Relevant calls

What to look for

Effect(s) on the boat

Related posts/questions

Image via // @rowingcelebration

What part of the stroke/stroke cycle does it refer to

What does it mean/refer to

Relevant calls

What to look for

Effect(s) on the boat

Related posts/questions

Image via // @row_360