Any thoughts on this video? (straight back/hunched over)

macroth · Post by **macroth** » February 6th, 2008, 2:36 pm

I've been hunting around form some technique tips to do some last-minute fine tuning before Boston.

The demonstration in this video seems different from what I've been taught in the past regarding sitting tall at the catch and not collapsing at the end of the drive. Might it be just a difference between OTW/erg technique? Is being hunched over really more effective?

thanks

http://media.crossfit.com/cf-video/Cros ... s2Pre2.wmv

Yankeerunner · Post by **Yankeerunner** » February 6th, 2008, 3:29 pm

I think that I actually do slouch a bit as he is demonstrating, and agree with you that it is wrong! I keep trying to correct it.

I know for sure that one of Xeno Mueller's DVDs addresses slouching as being bad and I trust Xeno to be doing the right thing.

tbartman · Post by **tbartman** » February 6th, 2008, 3:41 pm

I haven't videotaped myself, but am guessing that I am somewhere between his "straight-up" and "slouched" position (or at least this is what I aim for). Xeno or Paul S will probably weigh in on this, but my assumption is that what you want to achieve is the position that puts you in the best mechanical advantage while minimizing the risk of injury. I feel (based on absolutely no data whatsoever) that being really slouched is probably really bad for the lower back, but being completely rigid straight up also seems to be slightly suboptimal mechanically. Can a touch (just a touch) of slouch, as long as it is held steady (no shooting the slide), provide a better mechanical position without stressing the back?

PaulS · Post by **PaulS** » February 6th, 2008, 4:10 pm

It was difficult to tell just what point he was trying to make, though a bit of hollowing of the torso at the finish is better than a "ram-rod" straight back that actually shortens the length of the stroke.

During the stroke, think of keeping your head very close to a single elevation the whole time, Sitting fairly tall near the catch to get a strong position, and letting the back take the strain rather naturally through to the finish. It was described by Steve Fairbairn, as a "Whale boney bend to the spine", and I think that is a good description.

The guy lets his head drop too far into the catch, and falls off his butt a bit at the finish (not litterally off his butt, but rocking too far back off the sitz bones, which forces him to rock back up onto them to get to the catch).

Stay on your sitz bones, pivoting at the hip, keep the torso and pelvis neutral, and the spine well supported.

johnlvs2run · Post by **johnlvs2run** » February 6th, 2008, 5:46 pm

Yikes! That video hurts.

I saw the first few seconds and that was too much.

tdekoekkoek · Post by **tdekoekkoek** » February 6th, 2008, 9:04 pm

I also don't agree with the slouch. At least I wouldn't emphasis it. What really counts is whether or not your abs are engaged. If your abs are strong and engaged at through the stroke, your power gets transferred properly through the core. If not, the power gets lost and you tend to slump at the finish. Now what I see him doing isn't quite a slump and so he is not losing much power, but still it doesn't look right.

This is why I also don't like an emphasis on lay back. Lay back in itself is fine if it means you are finishing strong and your abs on engaged and your stroke is accelerating through the finish. But lay back just for the sake of layback does nothing.

marvy1 · Post by **marvy1** » February 6th, 2008, 11:38 pm

Hi. I recently tried keeping my back straight at the end and wound up straining my back. So I find slouching a little at the end is a better technique for me.

What do you think? Marvin

By the way, I am kind of a 'newbie' and I just added the signature information below. Is it in the proper format?

johnlvs2run · Post by **johnlvs2run** » February 6th, 2008, 11:54 pm

Henrik Stephansen 6:06
http://www.quistmedia.dk/roklub/sm/video/sm06henrik.swf

Henrik Stephansen / Eskild Ebbesen / Danish Champs 2007
http://www.quistmedia.dk/roklub/dm07/dm07_herre_let.swf

Graham Watt / Boston 2005
http://youtube.com/watch?v=o_Ko0888wiE

Rich Cureton / Elkhart 2003
http://youtube.com/watch?v=svgNavfX5h8

ancho · Post by **ancho** » February 7th, 2008, 8:08 am

I'm a 'sloucher' myself, and would very much like to stop being it...

BTW, What a terrible cameraworc on the 'Stephansen' video!

And: Is Ranger a Barça supporter?

tdekoekkoek · Post by **tdekoekkoek** » February 7th, 2008, 8:54 am

http://youtube.com/watch?v=d0JOq0HCBAs

http://youtube.com/watch?v=XLO1XAOwzMo&feature=related

Byron Drachman · Post by **Byron Drachman** » February 7th, 2008, 2:53 pm

To add to what Trevor says:

http://www.rebeccaromero.co.uk/gallery_rowing.htm

Especially the video clips showing Rebecca Romero doing some drills.