http://youtu.be/6ENrtg-sRXM
Harry Mahon always coached an effortless stroke. In a nutshell this is what you need to do with your neck if you want row fast. There are a myriad of technical drills that lead to loose supported rowing postures.
Showing posts with label How to row safely and fast. Show all posts
Showing posts with label How to row safely and fast. Show all posts
Jul 21, 2012
Smart Training | Good Team Communication | Sound Sculling Technique. What could have been in 2008 is happening now at the London Olympics 2012
In 2008... I coached two men, Peter and Tom Graves, for 6 months. They almost qualified for the Olympics in the men's double scull, they were one second and scrap behind the winning double. Peter and Tom weighed roughly 25-30 pounds less than Elliot Hovey and Wes Piermarini.... The difference in erg scores for 2K 15 seconds or more. How is it possible that Peter and Tom almost won? Simple, smart conditioning, great communication between brothers, and the right sculling technique. Now Peter is in the men's heavyweight 4X at the London Olympics. I am very happy for Peter. The lesson in all of this is that, technique makes boats move fast and technique is the major handicap in US-Sculling. This needs to change. I can help change this, we proved it.
Xeno
Jul 18, 2012
10 Simple concepts to scull and row better and faster.
+ Handle speed on the recovery is not equal to the combined movement of extending the elbows, hinging the body forward, and rolling into the catch. It is the succession of those movements that create a steady recovery with lots of boat run.
+ The right blade movement at the catch cuts into the water, like spear, or a spoon carving out ice cream from the container.
+ The most power a rower has at the oar handle is when the oar is at 90 degrees to the boat. It is also the moment the handle travels the fastest. To stay connected the forward body angle is activated as the last quarter of the leg drive is completed.
+ The handle on the recovery first travels away from the chest, then through the forward body angle away from the hip joint (body over position) and that is it! Through the draw of the hamstrings it is then the stern that comes to the hands.
+ The blade enters and exists the water on the square.
+ Catching and feathering only occurs with the hands moving to the stern.
+ The finish is completed with the lungs full of air.
+ The wheels of the seat accelerate to the finish. On the recovery their speed is steady.
+ The wheels on the seat stop at the finish, they don't stop at the catch, just change direction.
+ You spend more time on the recovery in a race, it is never too late to learn how to glide.
Xeno
Jul 14, 2012
Who is your "row model"? Frans Göbel was one of mine.
http://www.youtube.com/watch?v=DRHKbFgJX9M&feature=my_liked_videos&list=LLwE9lwZSwC_pjuhjavRXlUQ
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Jul 13, 2012
A sculling stroke that can easily be improved, creating more boat speed with a lot less effort..... Rowing
[caption id="attachment_921" align="alignleft" width="532"]
Pulling while pushing.... it could go easier and faster.[/caption]
The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Pulling while pushing.... it could go easier and faster.[/caption]The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Jul 6, 2012
How to row a single scull fast.
[caption id="attachment_804" align="alignnone" width="995"]
Single Sculler rowing on flat water[/caption]
Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Single Sculler rowing on flat water[/caption]Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
May 29, 2012
Rowing Coach says: 90 day rowing camp | no need to travel! CRASH-B
Do you want to row faster? The simple solution is to join the 90 day rowing camp, no need to travel says Rowing Coach Xeno.
NO matter what type of competition you are getting ready for. You deserve the best coaching available. Whether you are a rowing coach or an athlete, Xeno Müller can help you.
Rowing Coach Xeno says: 90 day rowing camp and no need to travel, sounds good?
Whether you are getting ready for fall races, Crash-B, or summer regattas, you want to make sure that your technique is spot on and that you are training right and eating right. You invest so much time into rowing and you are working hard. You deserve the best.
It is therefore extremely important that the training information you have is spot on. The quality of your training will have a crucial impact on your results in competition. Don't let the opportunity sleep between your fingers. Get the most advanced information now from a coach who is known for his technical skill and proven success rate as a rowing coach.
You don't have to worry about travel expenses or time spent at airports and airplanes. Simply record your training and share it with Xeno online. You will receive a complete commentary on your rowing skills and a training program to follow. You can discuss your progress as you follow the program. Use the six digital analysis during the 90 rowing camp. Results vary BUT you will row faster!
Don't be fooled, hard work lays ahead, but it is smart training, none of that 10 X 500 garbage and do as many intervals as possible till you drop unconscious. This is a recipe for disaster.
With Xeno you will enjoy seeing you aerobic capacity improve. Your mitochondria count will go up and your lactate tolerance will go through the roof. Imagine how awesome it is going to feel when you are in your third 500 meter and instead of dying you actually start pushing harder and looking forward for your final sprint! Does this sound impossible, worng?
It is POSSIBLE!
©October 2012 Xeno Müller, Costa Mesa, California 92627, phone: 949-400-7630
Apr 17, 2012
Difference in technique, what brings Olympic gold and what does not.
From slowest
To faster
To fastest. Olympic gold, Olympic record, 6:44.85
The key to very fast rowing, winning Olympic gold, and setting the Olympic record, is to have the blade covered with as much body in the stern as possible. The top two pictures are boats that are scheduled to participate at the London Olympics. The last picture is of me days before competing at the Atlanta Olympics and setting the new record.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
La clave para remar muy rápido, ganar el oro olímpico, y establecer el récord olímpico, es tener la hoja cubierta con el cuerpo tanto en la popa como sea posible. Las dos fotos primeras son barcos que están planificados para competir en los Juegos Olímpicos de Londres. La última imagen es de mí días antes de competir en los Juegos Olímpicos de Atlanta quando estableci el nuevo record.
Sé cómo entrenar los remeros para poner la hoja. Yo siempre mantengo una actitud positiva, no utilizo lenguaje negativo.
Xeno
www.xenocoach.com to beat everybody else, by using digital commentary of individual's rowing technique.
www.row2go.com to beat boredom on the rowing machine
949-400-7630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 26, 2012
Picking a crew using erg scores is a CRAPSHOOT
.JPG) |
| Rob and I learned from the great Harry Mahon. We met yesterday at home. We both set the blade at the right time. |
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
I help rowers from all over the world improve their erg score and their on the water rowing capabilities. It goes without saying that rowing on the water is several levels more complicated than rowing the erg.
Key to fast rowing is the placement of the blade in the water in a timely manner with as much of the upper body extended to the stern and the legs as compressed as possible, (in a nutshell :-)).
There is a "boatload" of coaches who believe that a rower with a relatively strong erg score will be a better boat moving asset than another rower with an inferior erg score. This assumption is a total crap shoot. At the catch, when rowing the erg, the flywheel will gain speed as soon as the handle moves away from the cage. However this particular part of the stroke is so intricate, that on the water, the smallest nuance as to how the blade is set, can make a "great" erg score a total boat stopper.
Daily, I work on digital recordings that are sent to me through my Dropbox account. I analyze and comment rowing technique deficiencies and explain which technical exercises to chose and how to feel the right movement. Blade coverage in relation to body position is the key to rowing fast on the water. Without mastering the catch, I would have not won Olympic gold and silver, set the Olympic record, and set a world best time of 6:38 in the single scull.
When I receive a two minute digital recording I can easily spend up to 30 minutes coaching the footage. I enjoy describing the stroke in detail. Rowers understand what they need to do to improve and the changes they make bring remarkable results.
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
Xeno
Olympic gold and silver medalist, Olympic record holder.
www.xenorowingcoach.com performance rowing.
www.row2go.com digital indoor-rowing workout library.
www.facebook.com/row2go
www.facebook.com/xenomuller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 10, 2012
Errors that are easily committed by maturing people who seek fitness through rowing.
To me it is crystal clear that the aging clock can be slowed down, way down, with the right training plan.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 7, 2012
MRIs no rowing parent should ever have to see.
Hello Parents,
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
These two MRIs are taken from the side above the hip joint and depict spinal discs that have slipped out from between two vertebrae. This is a serious injury, which is very painful to rowers and puts a stop to any type of rowing workout. In addition, sleep patterns are disrupted, and sitting on a chair for longer periods of time becomes torture. Rehabilitating such a back injury can take a long time.
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
There is no doubt, that back injuries can be avoided. Parents, rowers, and coaches need to understand that bad injuries in rowing from questionable technique can be prevented. Over the years of Olympic training and coaching, I have never had a back injury. This is not due to "luck". The right technical exercises, X-training, and strength training, engage the hip joint in the rowing movement the correct way, leaving the small of the back supported throughout the stroke.
As private coach, I receive rowing footage from around the world. I help rowers improve their erg score and on water rowing ability by analyzing their technique and recommending exercises to improve their power application which is directly related to their flexibility.
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
 |
| Pressure on spinal cord from a slipped disc. |
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
 |
| Slipped disc pushes on spinal cord. |
 | |
| Maximum pressure on lower back which can lead to major back problems. |
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
 |
| Zero heel connection at the finish, puts a lot of strain on the shoulders, and leaves the lower back vulnerable to injury. Such technique leaves glut and hamstring muscles underdeveloped. |
 |
| A lack in technical check ups leads to unwanted movements throughout the rowing stroke. |
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 24, 2012
CRASH-B y Row2K muestran problemas técnicos “en masse “
 |
| Remera en primer plano tiene problemas técnicos, mientras la segunda remera muestra una mejor posición- |
Problemas técnicos a considerar: Probablemente ha oído hablar de “la manera correcta de
remar”, sin embargo al ver alguien remar frente a uno, posiblemente se sienta algo intimidado
en tratar de corregirle la remada. Como se puede ver en esta foto, muchas veces se encuentra
gente que esta combinando el empuje con la jalada. Los brazos se quiebran durante el empuje de
las piernas mientras la espalda esta cerca de alcanzar el ángulo del final de la remada. Tampoco
es inusual detectar varios empujando con la punta de los pies o finalizando con la rótula del
pié. Este tipo de atletas acaban siendo víctimas de una falta de soporte de la espalda baja. Sus
codos apuntan hacia el piso, con las muñecas en un ángulo de 90° a sus antebrazos. La espalda
esta cerca del piso mientras el mango del ergo es jalado a la altura superior de los pectorales. En
estos casos es muy raro ver que las rodillas están completamente estrechadas, pero en cambio
se encuentran levemente flexionados con los cuádriceps no aplicados. Esta posición final lleva
al remero a regresar el mango…. la espalda, y las rodillas a la toma, todo al mismo tiempo. De
esta manera el musculo flexor de la cadera es mal utilizado para levantar las rodillas, lo cual deja
totalmente fuera de uso al tendón de la corva. La preparación de la parte superior del cuerpo
se retrasa en comparación al tiempo en el que las rodillas se levantan. Esto provoca una parada
de las rodillas en el momento de la compresión máxima y esto lleva a alargar el cuerpo superior
y la extensión de los codos para alcanzar con el mango la máxima cercanía a la rueda de viento.
Consecuencia de esto es que en la remada se contraigan los brazos con una apertura prematura
de la espalda, dejando el empuje de las piernas en un segundo plano.
Abajo tenemos más fotos con las cuales podemos ilustrar lo que describo arriba.
Si eres uno de los remeros en estas fotos, no te sientas avergonzado porque el 99% de los
remeros que han participado en el Crash-B comparten tu técnica. Estoy seguro de lo que afirmo
porque sé de la experiencia personal el desconecte mental que tienen los entrenadores entre lo
que es remo en agua y remo en máquina.
 |
| Esta foto ilustra muy bien la remada descripta arriba. Además no entiendo bien que es lo que está pasando con el pié derecho. |
 |
| Este es un clara quebrada anticipada de brazos, lo cual retrasa el empuje de piernas, el cuerpo se levanta anticipadamente, mientras que el talón de los pies aún no ha conectado la pedalina. |
 |
| En la derecha el remero se encuentra en la recuperación mientras el de la izquierda esta jalando. La simetría individual es totalmente defectuosa. La forma de ver quien esta jalando y quien está en la recuperación está en las características de la cadena. Tensa en la derecha y suelta en la izquierda |
 |
| Esta foto no la elegí precisamente por los dos primeros remeros. La mayoría de las fotos tomadas por row2k son de la fase de jaleo por lo cual es difícil encontrar fotos de la fase de recuperación. Echen un vistazo al remero de más a la derecha. El se encuentra en la recuperación combinando todas las partes de su cuerpo para moverse a la toma. Este tipo de remada va a crear un aventón en un bote de conjunto. El atleta en el medio tiene una apertura anticipada de la espalda , está quebrando los brazos al mismo tiempo el ángulo de su cuerpo ya está en posición vertical con lo cual no deja nada para conectar en el último cuarto del empuje de piernas. El joven del frente está rodeando el mango con sus puños con lo cual reduce la habilidad de maximizar el largo efectivo de los brazos en la toma y la sacada. |
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 21, 2012
CRASH-B and Row2K showcase technical problems "en masse."
|
| Rower in the foreground has technical problems, whereas second rower shows a better hang. |
If you are one of the rowers in these pictures, feel no shame, because 99% of the rowers who took part at CRASH-B share your technique. I am confident of my statement, because I know from personal experience the disconnect that exists in coaches' minds between water rowing and erging.
|
| This picture illustrates well the above described rowing stroke. Also I am not quite sure what is going on with the right foot. |
|
| This is a clear early arm draw, which puts the leg drive on the back burner, the upper body is opening early, while the heel has not yet connected to the foot board. |
|
| On the right, the rower is on the recovery, while the left rower is in the drive phase. The individual symmetry is totally lacking. Key to noticing who is driving and who is on the recovery is the characteristic of the chain. Tight on the left, floppy on the right. |
| ||||
| This picture I chose not necessarily for the first two rowers. Most of the pictures taken by row2k are in the drive phase so it is hard to find shots on the recovery. Have a look at the rower all the way to the right. He is on the recovery, combining every part of his body to move to the catch. Such a rower creates a rush in a team boat. The fellow in the middle has an early opening of back, is breaking the arms at the same time, and the angle of the upper body is already at vertical which leaves nothing to connect in the last quarter of the leg drive. The young rower at the forefront is gripping the handle in his fist reducing his ability to maximize his effective length at the catch and at the finish. Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs. |
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 15, 2012
How to enjoy rowing more, row faster, row safely, join us.
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 10, 2012
Chronic issues on the water with boats and technique.
Hi Rowers and Coaches,
Yesterday as I was communicating with a couple rowers over the internet it occurred to me that I ought to write about chronic problems that I encounter and hear about of technique and rigging issues, here goes:
Scullers and sweep rowers seem to be chronically rigged too far into the stern, which forces an insanely uncomfortable lay back. This leads to washing out of the blades at the finish and contributes to a sore lower back. The biceps are overdeveloped and the latesimus dorsalis underdeveloped. The finish posture leads to a bunched up recovery where arms away is combined with a forward body angle similar to the hunchback of Notre Dame, and a skyward tug of the knees which is solely the result of contracting the hip flexor, totally leaving out the far more important hamstrings. The movement of the seat arrives too early to the end of the track which stops the knees and allows a lurch of the upper body which leads to a drop of the handle height, a late squaring and skying of the blade. In a women's eight, the shoes are usually set too low making over-compressing of the knees likely and perpetuating the lurch at the catch. The leg drive tends to be shortened through the steeper angle at which the legs are at extension because of the low foot board position and over-sized shoes. Men in sweep and in sculling are rigged too low, while women are rigged too high. In sweep rowing, the inboard handle is either too short, or the span too wide. The sculls and sweep oars are held in fists instead of fingers creating blisters in the palm of the hand. Shoulders during the drive look like they are attached to the rower's earlobes. That catch occurs when the boat sits deep in the stern instead of when the hull comes out on its own buoyancy. During the drive the notion of hanging of the leg drive is fuzzy. Hanging does not mean contracting muscles above the hip joint while pushing with the legs. Heels come off the foot board at the finish creating and perpetuating the lack of support in the lower back and the lack of use of the hamstrings to lever the swing of the upper body against the last quarter of the leg drive, which is the most powerful angle, but also the shortest distance the seat travels, creating a drop of the knees indicates the loss of connection between leg drive and upper body swing. Catches are performed with an early opening of the back, clearly showing that the knees/legs are not the primary driving force of the rowing stroke. Arms are used in similar manner as a squirrel holds an acorn, which slows down the extension of the legs and uses up the draw too early in the stroke which then prevents a supported finish position. Foot boards are usually too flat instead of too steep. Larger junior teams spend more time lining the boats up than worrying about training at target heart rate and building torque. Junior teams tend to train too little at the aerobic zone, and too often at and above the anaerobic threshold. Such training leads to injury, mental and physical plateau, an angry coach, because the team is not improving, a dislike of returning to the boathouse, low self esteem. Coxswain are the most underrated assets in a boathouse. If the coach new how to coach, the coxswain would make the coach's life a living dream. Coxswains feel boat and hear what the team is saying without the coach hearing it. The coach is to a crew what a five star general is to an army, therefore the coxswain is a four star general.
Ok, got to quit I have a couple stroke analysis to do.
You can find me on www.xenorowingcoach.com and @rowingadviser on twitter. You can row with me at www.row2go.com.
Happy February and know that I am certain that you can go 20 seconds faster on a 2K if you have never been coached by me or have made it to the national team.
Yesterday as I was communicating with a couple rowers over the internet it occurred to me that I ought to write about chronic problems that I encounter and hear about of technique and rigging issues, here goes:
 |
| This is not good enough of a hang either :-) |
Ok, got to quit I have a couple stroke analysis to do.
You can find me on www.xenorowingcoach.com and @rowingadviser on twitter. You can row with me at www.row2go.com.
Happy February and know that I am certain that you can go 20 seconds faster on a 2K if you have never been coached by me or have made it to the national team.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Showing posts with label How to row safely and fast. Show all posts
Showing posts with label How to row safely and fast. Show all posts
Oct 4, 2012
Keep your neck loose if you want to row fast!
http://youtu.be/6ENrtg-sRXM
Harry Mahon always coached an effortless stroke. In a nutshell this is what you need to do with your neck if you want row fast. There are a myriad of technical drills that lead to loose supported rowing postures.
Harry Mahon always coached an effortless stroke. In a nutshell this is what you need to do with your neck if you want row fast. There are a myriad of technical drills that lead to loose supported rowing postures.
Jul 21, 2012
Smart Training | Good Team Communication | Sound Sculling Technique. What could have been in 2008 is happening now at the London Olympics 2012
In 2008... I coached two men, Peter and Tom Graves, for 6 months. They almost qualified for the Olympics in the men's double scull, they were one second and scrap behind the winning double. Peter and Tom weighed roughly 25-30 pounds less than Elliot Hovey and Wes Piermarini.... The difference in erg scores for 2K 15 seconds or more. How is it possible that Peter and Tom almost won? Simple, smart conditioning, great communication between brothers, and the right sculling technique. Now Peter is in the men's heavyweight 4X at the London Olympics. I am very happy for Peter. The lesson in all of this is that, technique makes boats move fast and technique is the major handicap in US-Sculling. This needs to change. I can help change this, we proved it.
Xeno
Jul 18, 2012
10 Simple concepts to scull and row better and faster.
+ Handle speed on the recovery is not equal to the combined movement of extending the elbows, hinging the body forward, and rolling into the catch. It is the succession of those movements that create a steady recovery with lots of boat run.
+ The right blade movement at the catch cuts into the water, like spear, or a spoon carving out ice cream from the container.
+ The most power a rower has at the oar handle is when the oar is at 90 degrees to the boat. It is also the moment the handle travels the fastest. To stay connected the forward body angle is activated as the last quarter of the leg drive is completed.
+ The handle on the recovery first travels away from the chest, then through the forward body angle away from the hip joint (body over position) and that is it! Through the draw of the hamstrings it is then the stern that comes to the hands.
+ The blade enters and exists the water on the square.
+ Catching and feathering only occurs with the hands moving to the stern.
+ The finish is completed with the lungs full of air.
+ The wheels of the seat accelerate to the finish. On the recovery their speed is steady.
+ The wheels on the seat stop at the finish, they don't stop at the catch, just change direction.
+ You spend more time on the recovery in a race, it is never too late to learn how to glide.
Xeno
Jul 14, 2012
Who is your "row model"? Frans Göbel was one of mine.
http://www.youtube.com/watch?v=DRHKbFgJX9M&feature=my_liked_videos&list=LLwE9lwZSwC_pjuhjavRXlUQ
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Jul 13, 2012
A sculling stroke that can easily be improved, creating more boat speed with a lot less effort..... Rowing
[caption id="attachment_921" align="alignleft" width="532"] Pulling while pushing.... it could go easier and faster.[/caption]
The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Pulling while pushing.... it could go easier and faster.[/caption]The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Jul 6, 2012
How to row a single scull fast.
[caption id="attachment_804" align="alignnone" width="995"] Single Sculler rowing on flat water[/caption]
Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Single Sculler rowing on flat water[/caption]Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
May 29, 2012
Rowing Coach says: 90 day rowing camp | no need to travel! CRASH-B
Do you want to row faster? The simple solution is to join the 90 day rowing camp, no need to travel says Rowing Coach Xeno.
NO matter what type of competition you are getting ready for. You deserve the best coaching available. Whether you are a rowing coach or an athlete, Xeno Müller can help you.
Rowing Coach Xeno says: 90 day rowing camp and no need to travel, sounds good?
Whether you are getting ready for fall races, Crash-B, or summer regattas, you want to make sure that your technique is spot on and that you are training right and eating right. You invest so much time into rowing and you are working hard. You deserve the best.
It is therefore extremely important that the training information you have is spot on. The quality of your training will have a crucial impact on your results in competition. Don't let the opportunity sleep between your fingers. Get the most advanced information now from a coach who is known for his technical skill and proven success rate as a rowing coach.
You don't have to worry about travel expenses or time spent at airports and airplanes. Simply record your training and share it with Xeno online. You will receive a complete commentary on your rowing skills and a training program to follow. You can discuss your progress as you follow the program. Use the six digital analysis during the 90 rowing camp. Results vary BUT you will row faster!
Don't be fooled, hard work lays ahead, but it is smart training, none of that 10 X 500 garbage and do as many intervals as possible till you drop unconscious. This is a recipe for disaster.
With Xeno you will enjoy seeing you aerobic capacity improve. Your mitochondria count will go up and your lactate tolerance will go through the roof. Imagine how awesome it is going to feel when you are in your third 500 meter and instead of dying you actually start pushing harder and looking forward for your final sprint! Does this sound impossible, worng?
It is POSSIBLE!
©October 2012 Xeno Müller, Costa Mesa, California 92627, phone: 949-400-7630
Apr 17, 2012
Difference in technique, what brings Olympic gold and what does not.
From slowest
To faster
To fastest. Olympic gold, Olympic record, 6:44.85
The key to very fast rowing, winning Olympic gold, and setting the Olympic record, is to have the blade covered with as much body in the stern as possible. The top two pictures are boats that are scheduled to participate at the London Olympics. The last picture is of me days before competing at the Atlanta Olympics and setting the new record.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
La clave para remar muy rápido, ganar el oro olímpico, y establecer el récord olímpico, es tener la hoja cubierta con el cuerpo tanto en la popa como sea posible. Las dos fotos primeras son barcos que están planificados para competir en los Juegos Olímpicos de Londres. La última imagen es de mí días antes de competir en los Juegos Olímpicos de Atlanta quando estableci el nuevo record.
Sé cómo entrenar los remeros para poner la hoja. Yo siempre mantengo una actitud positiva, no utilizo lenguaje negativo.
Xeno
www.xenocoach.com to beat everybody else, by using digital commentary of individual's rowing technique.
www.row2go.com to beat boredom on the rowing machine
949-400-7630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 26, 2012
Picking a crew using erg scores is a CRAPSHOOT
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| Rob and I learned from the great Harry Mahon. We met yesterday at home. We both set the blade at the right time. |
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
I help rowers from all over the world improve their erg score and their on the water rowing capabilities. It goes without saying that rowing on the water is several levels more complicated than rowing the erg.
Key to fast rowing is the placement of the blade in the water in a timely manner with as much of the upper body extended to the stern and the legs as compressed as possible, (in a nutshell :-)).
There is a "boatload" of coaches who believe that a rower with a relatively strong erg score will be a better boat moving asset than another rower with an inferior erg score. This assumption is a total crap shoot. At the catch, when rowing the erg, the flywheel will gain speed as soon as the handle moves away from the cage. However this particular part of the stroke is so intricate, that on the water, the smallest nuance as to how the blade is set, can make a "great" erg score a total boat stopper.
Daily, I work on digital recordings that are sent to me through my Dropbox account. I analyze and comment rowing technique deficiencies and explain which technical exercises to chose and how to feel the right movement. Blade coverage in relation to body position is the key to rowing fast on the water. Without mastering the catch, I would have not won Olympic gold and silver, set the Olympic record, and set a world best time of 6:38 in the single scull.
When I receive a two minute digital recording I can easily spend up to 30 minutes coaching the footage. I enjoy describing the stroke in detail. Rowers understand what they need to do to improve and the changes they make bring remarkable results.
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
Xeno
Olympic gold and silver medalist, Olympic record holder.
www.xenorowingcoach.com performance rowing.
www.row2go.com digital indoor-rowing workout library.
www.facebook.com/row2go
www.facebook.com/xenomuller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 10, 2012
Errors that are easily committed by maturing people who seek fitness through rowing.
To me it is crystal clear that the aging clock can be slowed down, way down, with the right training plan.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 7, 2012
MRIs no rowing parent should ever have to see.
Hello Parents,
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
These two MRIs are taken from the side above the hip joint and depict spinal discs that have slipped out from between two vertebrae. This is a serious injury, which is very painful to rowers and puts a stop to any type of rowing workout. In addition, sleep patterns are disrupted, and sitting on a chair for longer periods of time becomes torture. Rehabilitating such a back injury can take a long time.
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
There is no doubt, that back injuries can be avoided. Parents, rowers, and coaches need to understand that bad injuries in rowing from questionable technique can be prevented. Over the years of Olympic training and coaching, I have never had a back injury. This is not due to "luck". The right technical exercises, X-training, and strength training, engage the hip joint in the rowing movement the correct way, leaving the small of the back supported throughout the stroke.
As private coach, I receive rowing footage from around the world. I help rowers improve their erg score and on water rowing ability by analyzing their technique and recommending exercises to improve their power application which is directly related to their flexibility.
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
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| Pressure on spinal cord from a slipped disc. |
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
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| Slipped disc pushes on spinal cord. |
| |
| Maximum pressure on lower back which can lead to major back problems. |
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
|
| Zero heel connection at the finish, puts a lot of strain on the shoulders, and leaves the lower back vulnerable to injury. Such technique leaves glut and hamstring muscles underdeveloped. |
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| A lack in technical check ups leads to unwanted movements throughout the rowing stroke. |
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 24, 2012
CRASH-B y Row2K muestran problemas técnicos “en masse “
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| Remera en primer plano tiene problemas técnicos, mientras la segunda remera muestra una mejor posición- |
Problemas técnicos a considerar: Probablemente ha oído hablar de “la manera correcta de
remar”, sin embargo al ver alguien remar frente a uno, posiblemente se sienta algo intimidado
en tratar de corregirle la remada. Como se puede ver en esta foto, muchas veces se encuentra
gente que esta combinando el empuje con la jalada. Los brazos se quiebran durante el empuje de
las piernas mientras la espalda esta cerca de alcanzar el ángulo del final de la remada. Tampoco
es inusual detectar varios empujando con la punta de los pies o finalizando con la rótula del
pié. Este tipo de atletas acaban siendo víctimas de una falta de soporte de la espalda baja. Sus
codos apuntan hacia el piso, con las muñecas en un ángulo de 90° a sus antebrazos. La espalda
esta cerca del piso mientras el mango del ergo es jalado a la altura superior de los pectorales. En
estos casos es muy raro ver que las rodillas están completamente estrechadas, pero en cambio
se encuentran levemente flexionados con los cuádriceps no aplicados. Esta posición final lleva
al remero a regresar el mango…. la espalda, y las rodillas a la toma, todo al mismo tiempo. De
esta manera el musculo flexor de la cadera es mal utilizado para levantar las rodillas, lo cual deja
totalmente fuera de uso al tendón de la corva. La preparación de la parte superior del cuerpo
se retrasa en comparación al tiempo en el que las rodillas se levantan. Esto provoca una parada
de las rodillas en el momento de la compresión máxima y esto lleva a alargar el cuerpo superior
y la extensión de los codos para alcanzar con el mango la máxima cercanía a la rueda de viento.
Consecuencia de esto es que en la remada se contraigan los brazos con una apertura prematura
de la espalda, dejando el empuje de las piernas en un segundo plano.
Abajo tenemos más fotos con las cuales podemos ilustrar lo que describo arriba.
Si eres uno de los remeros en estas fotos, no te sientas avergonzado porque el 99% de los
remeros que han participado en el Crash-B comparten tu técnica. Estoy seguro de lo que afirmo
porque sé de la experiencia personal el desconecte mental que tienen los entrenadores entre lo
que es remo en agua y remo en máquina.
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| Esta foto ilustra muy bien la remada descripta arriba. Además no entiendo bien que es lo que está pasando con el pié derecho. |
|
| Este es un clara quebrada anticipada de brazos, lo cual retrasa el empuje de piernas, el cuerpo se levanta anticipadamente, mientras que el talón de los pies aún no ha conectado la pedalina. |
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| En la derecha el remero se encuentra en la recuperación mientras el de la izquierda esta jalando. La simetría individual es totalmente defectuosa. La forma de ver quien esta jalando y quien está en la recuperación está en las características de la cadena. Tensa en la derecha y suelta en la izquierda |
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| Esta foto no la elegí precisamente por los dos primeros remeros. La mayoría de las fotos tomadas por row2k son de la fase de jaleo por lo cual es difícil encontrar fotos de la fase de recuperación. Echen un vistazo al remero de más a la derecha. El se encuentra en la recuperación combinando todas las partes de su cuerpo para moverse a la toma. Este tipo de remada va a crear un aventón en un bote de conjunto. El atleta en el medio tiene una apertura anticipada de la espalda , está quebrando los brazos al mismo tiempo el ángulo de su cuerpo ya está en posición vertical con lo cual no deja nada para conectar en el último cuarto del empuje de piernas. El joven del frente está rodeando el mango con sus puños con lo cual reduce la habilidad de maximizar el largo efectivo de los brazos en la toma y la sacada. |
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 21, 2012
CRASH-B and Row2K showcase technical problems "en masse."
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| Rower in the foreground has technical problems, whereas second rower shows a better hang. |
If you are one of the rowers in these pictures, feel no shame, because 99% of the rowers who took part at CRASH-B share your technique. I am confident of my statement, because I know from personal experience the disconnect that exists in coaches' minds between water rowing and erging.
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| This picture illustrates well the above described rowing stroke. Also I am not quite sure what is going on with the right foot. |
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| This is a clear early arm draw, which puts the leg drive on the back burner, the upper body is opening early, while the heel has not yet connected to the foot board. |
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| On the right, the rower is on the recovery, while the left rower is in the drive phase. The individual symmetry is totally lacking. Key to noticing who is driving and who is on the recovery is the characteristic of the chain. Tight on the left, floppy on the right. |
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| This picture I chose not necessarily for the first two rowers. Most of the pictures taken by row2k are in the drive phase so it is hard to find shots on the recovery. Have a look at the rower all the way to the right. He is on the recovery, combining every part of his body to move to the catch. Such a rower creates a rush in a team boat. The fellow in the middle has an early opening of back, is breaking the arms at the same time, and the angle of the upper body is already at vertical which leaves nothing to connect in the last quarter of the leg drive. The young rower at the forefront is gripping the handle in his fist reducing his ability to maximize his effective length at the catch and at the finish. Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs. |
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 15, 2012
How to enjoy rowing more, row faster, row safely, join us.
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 10, 2012
Chronic issues on the water with boats and technique.
Hi Rowers and Coaches,
Yesterday as I was communicating with a couple rowers over the internet it occurred to me that I ought to write about chronic problems that I encounter and hear about of technique and rigging issues, here goes:
Scullers and sweep rowers seem to be chronically rigged too far into the stern, which forces an insanely uncomfortable lay back. This leads to washing out of the blades at the finish and contributes to a sore lower back. The biceps are overdeveloped and the latesimus dorsalis underdeveloped. The finish posture leads to a bunched up recovery where arms away is combined with a forward body angle similar to the hunchback of Notre Dame, and a skyward tug of the knees which is solely the result of contracting the hip flexor, totally leaving out the far more important hamstrings. The movement of the seat arrives too early to the end of the track which stops the knees and allows a lurch of the upper body which leads to a drop of the handle height, a late squaring and skying of the blade. In a women's eight, the shoes are usually set too low making over-compressing of the knees likely and perpetuating the lurch at the catch. The leg drive tends to be shortened through the steeper angle at which the legs are at extension because of the low foot board position and over-sized shoes. Men in sweep and in sculling are rigged too low, while women are rigged too high. In sweep rowing, the inboard handle is either too short, or the span too wide. The sculls and sweep oars are held in fists instead of fingers creating blisters in the palm of the hand. Shoulders during the drive look like they are attached to the rower's earlobes. That catch occurs when the boat sits deep in the stern instead of when the hull comes out on its own buoyancy. During the drive the notion of hanging of the leg drive is fuzzy. Hanging does not mean contracting muscles above the hip joint while pushing with the legs. Heels come off the foot board at the finish creating and perpetuating the lack of support in the lower back and the lack of use of the hamstrings to lever the swing of the upper body against the last quarter of the leg drive, which is the most powerful angle, but also the shortest distance the seat travels, creating a drop of the knees indicates the loss of connection between leg drive and upper body swing. Catches are performed with an early opening of the back, clearly showing that the knees/legs are not the primary driving force of the rowing stroke. Arms are used in similar manner as a squirrel holds an acorn, which slows down the extension of the legs and uses up the draw too early in the stroke which then prevents a supported finish position. Foot boards are usually too flat instead of too steep. Larger junior teams spend more time lining the boats up than worrying about training at target heart rate and building torque. Junior teams tend to train too little at the aerobic zone, and too often at and above the anaerobic threshold. Such training leads to injury, mental and physical plateau, an angry coach, because the team is not improving, a dislike of returning to the boathouse, low self esteem. Coxswain are the most underrated assets in a boathouse. If the coach new how to coach, the coxswain would make the coach's life a living dream. Coxswains feel boat and hear what the team is saying without the coach hearing it. The coach is to a crew what a five star general is to an army, therefore the coxswain is a four star general.
Ok, got to quit I have a couple stroke analysis to do.
You can find me on www.xenorowingcoach.com and @rowingadviser on twitter. You can row with me at www.row2go.com.
Happy February and know that I am certain that you can go 20 seconds faster on a 2K if you have never been coached by me or have made it to the national team.
Yesterday as I was communicating with a couple rowers over the internet it occurred to me that I ought to write about chronic problems that I encounter and hear about of technique and rigging issues, here goes:
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| This is not good enough of a hang either :-) |
Ok, got to quit I have a couple stroke analysis to do.
You can find me on www.xenorowingcoach.com and @rowingadviser on twitter. You can row with me at www.row2go.com.
Happy February and know that I am certain that you can go 20 seconds faster on a 2K if you have never been coached by me or have made it to the national team.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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