R&R Technique - suspension

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Photo: Peter Spurrier

Suspension

Robin Williams explains how you can maximise your bodyweight for a powerful finish

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n the last issue I mentioned stroke sequencing and the analogy of the stroke cycle being like a 400m running track – lose contact with the other runners and the only way to get back in time is to cut a corner (shorten the stroke in rowing terms) or break rhythm (rush). Neither is a good solution! So. if you start the stroke together you can finish it together – and this month is about using bodyweight to help connect,

How much arm reach and rock over do you actually need, and why do it at all? Well, the very minimum trunk movement is to sit up and avoid slumping because this leaves you liable to injury and isn’t very efficient mechanically, but the ‘gold medal’ version has your arms out long in front, sitting tall but not rigid, and rocked over down in the pelvis not just arching through your trunk. ‘Long arms’ draw your

T he ‘gold medal’ version has your arms out long in front, sitting tall but not rigid build power, and make an accelerated finish. You can suspend off the catch or the finish and you can sequence from either end too, but let’s look at sequencing from the finish as a way of setting up the connection at the front.

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Rowing & Regatta | September 2010

shoulders forward and draw the trunk over – this is all needed when you engage force at the front. Four reasons to reach out and rock over: • Better for posture and injury prevention

Robin Williams The former Lead Coach for GB Lightweights, Robin coached the lightweight men’s four to gold at the 2007 World Championships and fifth at the 2008 Olympic Games. From 1995-2005, Robin was Chief Coach at CUBC, achieving seven wins out of 10 in the Boat Race against Oxford. After learning to row at Monmouth School and then representing the University of London Boat Club, he gained his first GB vest in 1981 when he was selected for the Worlds.

• Mechanically it makes a better lever out of your back • Hull reaches peak speed at the hands away / body over point • Early preparation gives you time and makes the front end simpler. It can be helpful to think of the recovery as two parts: first half is your job (to move hands away, trunk over, knees just unlocked) the second half is for the boat – i.e. it runs you up to your feet; you don’t slide yourself. This means you’ll be in time with the hull not overtaking it on the slide. The actual front end is all about


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