proprioceptive cues for beginners

[afootprint]

hi Guys. A newbie here. Do some running where I learnt in running about proprioceptive cues - things to watch out for to improve brain/body connection for better form.

""Proprioceptive cues are images and other sensory cues that enable you to modify your action for the better as you think about them while excercising

Using proprioceptive cues effectively requires concentration and discipline. Our natural tendency is to let our thoughts wander aimlessly while excercising. improvements that proprioceptive cues facilitate do not happen overnight, because the motor patterns that underlie your current habits are deeply ingrained, to the point of being almost completely automatic. ""

Do you have any in rowing ...?

Also - do you guys ever reverse your grip - so pull motion works bicep for practise or is this not done.

Finally - my bum is killing me. Rowed as beginner five times this week 20,20, 30,36, 40, at 120 drag averaging about 2.15/500. any comments on this - is this good tracking. I dont have my feet in straps as i read its best to start off with lose feet - to avoid over stressing lower back.

Does anyone use cycling pants?

Look fwd to them comments and any additional you care to throw in.

[sheehc]

Not exactly sure what would qualify as a proprioceptive cue. I know when I'm teaching people to erg/row, I make little mention of the handle in the first week. Everything mentioned is about one body part in relation to another body part. A specific example would be the finish where I speak about maintaining the connection felt in the arm pits and using those same muscles to draw your elbows past your body. Mention the handle when talking about the finish and I find most new people try to bicep curl the thing into their throats.

Reversing grip - No. The biceps get enough work from a normal stroke for competitive purposes. I would be nervous about using that grip with any real pressure. Seems like it would put a lot of stress on the elbows and forearms.

Finally - my bum is killing me.

Then you are doing it right. Only modification would be to eliminate work above a 24 in the first month or two. Use a lower stroke rate to develop the appropriate motions as well as to develop a feel for a solid load on the handle before increasing rate. A lot of people jump the rate up early cause it helps get better splits. Learn to push hard first, then jump the rate while maintaining a similar loaded feel, and the splits will be better still.

As for cycling pants, spandex shorts are the defacto uniform in rowing.

[Citroen]

Also - do you guys ever reverse your grip - so pull motion works bicep for practise or is this not done.

To work the biceps specifically use a C2 Dyno, free weights or use a weights machine. The ergo isn't good for that sort of silliness.

Does anyone use cycling pants?

The padding is in the wrong place. It's all too far forward in cycling shorts. On the ergo you're sitting on your tail bones. So use a seat pad, a thick folded towel or bubble wrap. Or simply grin and bear it.

[tditmar]

I think I can give you one example. I once asked about a compression I felt in my esophogus during the drive, and Xeno Mueller, who used to post here, told me to imagine a string holding my chin level, face forward, throughout the entire stroke. It worked!

[Cyclist2]

When I first started, I made all the familiar mistakes in form. The best thing I did to help myself improve was set up one of those 4' tall mirrors you hang in your closet, only horizontally. It was on my left side a few feet away so I could view my whole stoke. On my right side I set up a sheet of plywood with the correct layback angle and vertical shin angle marked in black ink. That way I could look in the mirror and make sure those two things were correct. It took a little adjustment between mirror and plywood, but once I got it set, it worked great and my form improved. I guess you could call that proprioceptive...

Get some rowing shorts from C2 or JL Racing, either make great clothing.

Have fun!