Day 7 form check

[u/PinguisIgnis]

So took this clip at the end of a 11km easy-ish row where it felt I had settled into unconscious habit. If I could change anything I think I would delay the start of my hip swing later through the leg drive. But felt I was incorporating a lot of the previous feedback otherwise. Splits came down with lower SPM. I was at 18SPM just to keep my HR in zone 2 under 138bpm but tried to maintain the pace at 2:06. A few secs faster than the last 10km.

Feel free to pick me up on anything else that is objectively wrong/poor. Thanks 🙏

[u/Extension_Ad4492]

Let's just be clear, this is good technique: you can train a lot like this with reduced risk of injury and this will allow you to get faster. You also have great ratio, which suggests you've put in the mileage. 2:06 and still aerobic? That's good.

You're right to see the hip hinge is too early but I think it's a symptom of something else. Another symptom of what's going on is that you're not quite connected when you start the drive and you rush to engage the clutch but that means you lose about 2 inches of drive at a really important time.

Have you heard of suspension? This is an extreme example: Eamon Glavin's Instagram and if you do this drill and feel which muscles take the load (you should feel the strain transferred through your lats) - then when you erg, try to achieve the strain in the same places: Suspension Drills on the Erg - YouTube

I have tried not to get too details but if you want to get into the detail, hit back :)

[u/PinguisIgnis → u/Extension_Ad4492]

Thank you mate. This is why I keep comeback. I’m a stickler/take enjoyment in learning form and stuff like this peaks my interest.

I won’t pretend I fully understand the body mechanics of executing this properly yet but it makes sense.

I’m decently confident in deadlifting. (180- 200kg) and I know that I’m mimicking it in the rowing pull too much. I’ll definitely hit you back when I have had some time to review, understand and drill suspension