Lifting my heels too high?

[Marben]

Hi!

I have some problems with really using my legs from the start of the catch. I´ve been thinking a lot about why and today I viewed some videos on rowers and realised that I probably is lifting my heels quite much more than the people in the videos. I suppose this means that I don´t use the full potential of my leg Power because I can´t push with the heels from the beginning. My whole body is quite stiff so I suppose I am not able to bend my ankles enough at the catch/end of recovery.

But I don´t know. Do people push with the heels at the beginning of catch/drive or just with the balls of the feet? Does my heel lifting "problem" sounds like a potential reason to my trouble to involve the legs?

Thanks in advance.

/Marben

[lindsayh]

Hi!

I have some problems with really using my legs from the start of the catch. I´ve been thinking a lot about why and today I viewed some videos on rowers and realised that I probably is lifting my heels quite much more than the people in the videos. I suppose this means that I don´t use the full potential of my leg Power because I can´t push with the heels from the beginning. My whole body is quite stiff so I suppose I am not able to bend my ankles enough at the catch/end of recovery.
But I don´t know. Do people push with the heels at the beginning of catch/drive or just with the balls of the feet? Does my heel lifting "problem" sounds like a potential reason to my trouble to involve the legs?
Thanks in advance. /Marben

A video will help answer the question I suspect. Try a strapless session and see how your feet engage with the foot plate. Heel lifting is pretty normal though not all do it but it may contribute to poor power in the stroke if part of a poor sequence

[Marben]

I will try to make a video but I´ve to do it at the gym and that´s not easy since I´ve to make sure no one else is recorded.

About the strapless; I´ve tried that but I really can´t understand it. I´ve to press my heels down (towards the floor) not to fall of. How am I supposed to push with the legs and still sit stable on the seat? I´m tall and slim which maybe makes it more difficult for me.

[gooseflight]

I´m tall and slim which maybe makes it more difficult for me.

That describes a lot of rowers.

Rowing strapless [and not falling off] ensures that your stroke is sequenced correctly and that your core is engaged to control the drive/recovery transition.

Main thing about heels is to get them down as early as you can. It's hard to initiate the required backswing in the middle of the stroke if your heels aren't down.

A video would help. It may be that you are closing the knee angle too much at the catch causing excessive heel lift. As an exercise, try going as far forward as you can with no heel lift and reach around your knees to get as far forward as you can. Since you are tall you should still be able to touch the gate with the handle and that's as long as you can be.

[Cyclist2]

One simple thing that may be causing too much heel lift is compressing and lunging at the catch. You might notice your shins are well beyond vertical. Try keeping your back more upright and not trying to reach too far. Keep your knees between your arms, don't spread them to lengthen your reach at the catch.

A little heel lift is OK, and they will drop early in the drive so that you're pushing with the whole foot.

[Anth_F]

Heres a good fix for your problem. Subscribe to his channel and you'll get all the latest vid updates etc! and very helpful drills, advice etc on all things rowing.

https://www.youtube.com/watch?v=YRHEd7W5qVU

[gooseflight]

Heres a good fix for your problem. Subscribe to his channel and you'll get all the latest vid updates etc! and very helpful drills, advice etc on all things rowing.

https://www.youtube.com/watch?v=YRHEd7W5qVU

I think that vid is wrong. Some heel lift is fine as long as they go down early and as long as the lift is not excessive owing to over compression.

[Edward4492]

Second the motion, don't agree at all with Shane Farmer about heel lift. Boats have unattached heels with ties that limit the heel lift so the feet can be pulled free if one falls out, usually tied together with a quick release. I don't think too many people have the flexibility to stay flat footed on the foot plate at the catch. The heels go down almost immediately, I don't think I feel any push off from the balls of my feet.

[gooseflight]

Bernhard Pfaller -- lifts his heels, toes, over compresses. Still quick

https://www.youtube.com/watch?v=jc-YjrX4zJk

[Cyclist2]

Heres a good fix for your problem. Subscribe to his channel and you'll get all the latest vid updates etc! and very helpful drills, advice etc on all things rowing.

https://www.youtube.com/watch?v=YRHEd7W5qVU

I think that vid is wrong. Some heel lift is fine as long as they go down early and as long as the lift is not excessive owing to over compression.

(Thread drift here, sorry. I already commented on the heel lift). You're right, gooseflight! I watched that video from an earlier post and didn't agree with it then. I also watched a few of the others from Dark Horse Rowing. Some of his advice is off the mark. Don't rely totally on that series of videos for advice - there are lots of others. The videos from C2 are straightforward and simple, I'd start there if I was new at it, and I occasionally still review them just to make sure my technique hasn't slipped.

[Anth_F]

He's not rowing in a boat

Just because he's advising on not lifting heels doesn't mean it's wrong In fact he's helping those such as the OP who excessively lift their heels... so again it's not wrong.

[gooseflight]

Just because he's advising on not lifting heels doesn't mean it's wrong.

His pitch is that zero heel lift is the correct way to row/erg -- wrong.

(And heel blisters from rowing? Get outa here. That's only going to happen if your shoes don't fit.)

[jamesg]

I have some problems with really using my legs from the start of the catch.

This is caused by incorrect recovery sequence which leads to incorrect posture at the catch.

There's a check list:

Have you watched the C2 technique video, all of it? Have you read all the notes on that page?
Done some backstop drills? http://www.concept2.com/indoor-rowers/t ... que-videos

Do you warm up that way every day?
Do you lift the handle over your knees when coming forward?

Is your drag as high as possible? Or as low as possible?
Are your feet as high as possible? Or as low as possible?
Are you rating as high as possible? Or as low as possible?

What rating do you train at (long distance)?
How much power (in Watts) per kg body mass do you develop? 1.5 to 2 is a reasonable level that will get you fit if you do enough of it. You won't need to rate higher than 20-24 as to height and age, if technique is in place.

[Anth_F]

Just because he's advising on not lifting heels doesn't mean it's wrong.

His pitch is that zero heel lift is the correct way to row/erg -- wrong.

#expurtsgonnabeexpurts

[Marben]

Wow, a lot of posts here. Thanks everybody.

I made a video at the gym today, about 20 seconds when I warm up. Is it possible to add a video here at the forum or do I have to put it on Youtube?

Gooseflight: I was not nere to touch the gate with the handle with no heel lift ( I suppose the gate is the part of the machine where the handle can´t go any further). I was about 10-15 cm away. And I am 195 cm so I´m not to short...