What are the benefits of Strapless rowing?

Maintenance, accessories, operation. Anything to do with making your erg work.
MiddleAgeCRISIS
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What are the benefits of Strapless rowing?

Post by MiddleAgeCRISIS » February 23rd, 2021, 5:57 am

Hi Everyone, tried this today as seen a few references to it, quite liked it.

How is it beneficial? It felt to me that the lack of a foot anchor stopped me from using the seat as a pivot point so might be beneficial for the back?

Dangerscouse
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Re: What are the benefits of Strapless rowing?

Post by Dangerscouse » February 23rd, 2021, 6:15 am

I find it's really useful to help centre your gravity so you use your core muscles more to hold yourself stable. It also means that you transfer the power properly, through the feet into the footplates.

There's probably more benefits that I'm not aware of, but they are my main focus
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Re: What are the benefits of Strapless rowing?

Post by gouldilocks » February 23rd, 2021, 6:41 am

Dangerscouse wrote:
February 23rd, 2021, 6:15 am
I find it's really useful to help centre your gravity so you use your core muscles more to hold yourself stable. It also means that you transfer the power properly, through the feet into the footplates.

There's probably more benefits that I'm not aware of, but they are my main focus
I find it helps you to keep your feet "connected" which you don't need to do when strapped in, and also ensures you get the sequencing of the stroke correct - (if you don't you are likely to go flying off the back of the machine!!) - I do all my rowing except TT's without straps, up to about 27-28 spm.

Paul G
55, 174.5cm, currently 90 kg
100m - 15.0, 2k - 6:46.7, 5k - 17:37.2
HM - 1:19:21.5, FM - 2:47:40
200km - 18:28:30 24hr - 251621m

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hjs
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Re: What are the benefits of Strapless rowing?

Post by hjs » February 23rd, 2021, 6:55 am

MiddleAgeCRISIS wrote:
February 23rd, 2021, 5:57 am
Hi Everyone, tried this today as seen a few references to it, quite liked it.

How is it beneficial? It felt to me that the lack of a foot anchor stopped me from using the seat as a pivot point so might be beneficial for the back?
Plusses and minuses.

Plus, it stops going up and down the chain like a bunny. And it forced us to finish the stroke firmly otherwise you shoot of the seat. It also stops rushing the the slide. Strapless is often done at low rates.
But there can be a different way, for people who have trouble rating up, trying to rate high with strapless is usefull, but not easy to do.
A minus is staying to upright at the finish and sort of caving in. The stroke will be a bit short.

Real speedwork is difficult, full sprints impossible.

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Cant Climb
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Re: What are the benefits of Strapless rowing?

Post by Cant Climb » February 23rd, 2021, 9:33 am

I'd been doing weekly strapless rows lately.
My go to reRow is 9901.
The '1' is my smart coding that I have the damper on '1'.

I find after these rows my core is like Jelly. Is subtle but the core is definitely fatigued in a different way.
I never had the problem of flying off the back either.
But strapless, from a technique point of view, I feel my abdominals are firing better on the recovery.

Also, I like the strapless to change things up. Sort of a mental break but also nice a beneficial variation.

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Ombrax
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Re: What are the benefits of Strapless rowing?

Post by Ombrax » February 23rd, 2021, 4:04 pm

One benefit for me is that strapless prevents you from slamming into the restraints at the end of the drive, which is a waste of energy.

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Re: What are the benefits of Strapless rowing?

Post by mict450 » February 23rd, 2021, 5:49 pm

1- teaches one to stay connected to the foot stretchers

2- teaches proper recovery using one's core, rather than pulling on the foot straps
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MiddleAgeCRISIS
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Re: What are the benefits of Strapless rowing?

Post by MiddleAgeCRISIS » February 23rd, 2021, 7:30 pm

Thanks every one , i did another hour tonight without straps and i quite like the control it brings. So my stroke rate is slower so i work harder on the drive to maintain my normal pace.

I do feel i am having to balance my body more so thats good rather than use my hip flexors to yank me back.

Definitely worth persisting.

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Re: What are the benefits of Strapless rowing?

Post by Carl Watts » February 24th, 2021, 12:18 am

Probably depends on your pace and rating at the end of the day.

Not sure if I would make a call on any benefits but if your rowing at pace and power and anything lets go and you suddenly have no resistance you will end up going off the back of the rower.
Carl Watts.
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Ombrax
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Re: What are the benefits of Strapless rowing?

Post by Ombrax » February 24th, 2021, 12:52 am

Carl Watts wrote:
February 24th, 2021, 12:18 am
if your rowing at pace and power and anything lets go and you suddenly have no resistance you will end up going off the back of the rower.
That's happened to me twice in my final sprint, back before I was using gloves, and I lost my grip on the handle due to sweat. Surprisingly enough, it wasn't that painful - I just landed on my butt (carpeted gym floor). And since there wasn't anyone else in the gym at the time I just got back on and finished the piece.

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Re: What are the benefits of Strapless rowing?

Post by mict450 » February 24th, 2021, 1:31 am

Ombrax wrote:
February 24th, 2021, 12:52 am
Carl Watts wrote:
February 24th, 2021, 12:18 am
if your rowing at pace and power and anything lets go and you suddenly have no resistance you will end up going off the back of the rower.
That's happened to me twice in my final sprint, back before I was using gloves, and I lost my grip on the handle due to sweat. Surprisingly enough, it wasn't that painful - I just landed on my butt (carpeted gym floor). And since there wasn't anyone else in the gym at the time I just got back on and finished the piece.
Glad you weren't hurt! Carpeted floor sounds much better than a painful wedgy on the monorail.
Eric, YOB:1954
Shasta County, CA, small town USA

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Re: What are the benefits of Strapless rowing?

Post by MiddleAgeCRISIS » March 1st, 2021, 6:36 pm

mict450 wrote:
February 23rd, 2021, 5:49 pm
1- teaches one to stay connected to the foot stretchers

2- teaches proper recovery using one's core, rather than pulling on the foot straps

Point 2 is currently hitting home after rowing strapless for the past few days. Although i am rowing slowly at 2m30 splits to 3m splits - it is absolutely butchering me in a whole new way!

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ben_r_
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Re: What are the benefits of Strapless rowing?

Post by ben_r_ » March 2nd, 2021, 1:02 pm

Not exactly sure about a real "benefit", but I can say for me that I just naturally dont need them. Fosusing on proper form I just found that I naturally roll back forward.

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Re: What are the benefits of Strapless rowing?

Post by MiddleAgeCRISIS » March 3rd, 2021, 6:09 pm

Well i've done over a week without straps and really enjoyed it. I think it's because it's more engaging through the stroke requiring better composure and posture.

It's really hit my core hard / butchered it in quite a subtle way but i feel a lot stronger.

I row in a super low intense way so i can keep the volume going and i've been doing splits of 2.50 to 3.00.

What's interesting though is my splits have dropped by 15 seconds for the same perceived exertion.

I also briefly put the straps back on today and gave it a bit more oomph and i've dropped to 2 minute splits easily.

I had been previously a bit cheesed off as i'm a powerful guy and I'd been feeling super fragile when pulling at higher wattage. I'm now feeling nice and compact and tight through the stroke with a super solid base to give it some oomph.

I think the strapless rowing has got my core better set up for more powerful rowing and results are from a weeks rowing of 140km.

My conclusion is that if you are going to do super low intensity volume rowing then better performance gains are available through strapless rowing.

Super excited about it because I was a bit underwhelmed by where i had got to strength / power wise after such a lot of rowing.

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Re: What are the benefits of Strapless rowing?

Post by JoeCruse » March 3rd, 2021, 6:43 pm

I've tried strapless a while back, and did not like it. Recently started erging again, back in the Fall. My focus is on health and fitness, and not racing or 2K or anything, though I will be doing some interval work, too. I'm on a Model B, which still has the wooden handle, foot rests, and PM1. I recently decided to upgrade it, and got the PM5, and decided to get the better casters, handle hook, and foot stretchers. I'd tried strapless again last Fall, and still didn't like it. My problem has been that my feet/heels move around a bit, and I'm readjusting them throughout the workout, even when strapped in, on longer, gentler rows. I finally installed the stretchers and handle hook this week, and have done strapless this week, at around a 2:40-2:50 pace, and am finding that I'm handling it MUCH better now. These stretches keep those heels in place pretty good, and are letting me concentrate on row form and staying on the seat. I will keep at it for these longer, lower intensity rows for the next while, and see how it goes. I still feel that I'm having to "work" a little bit on the return, but not like I was on the wood boards. Thinking about elevating the rear of the erg a tiny bit, to help with that.

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