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Great info! Thanks!

What are you using to draw over the video?

Glass

Rewilding with squats! Great to see Tokyo back on the channel 😊

Morgan is the best!

Rewilding 😂

I got through the squatting and reforestation and all. I like your videos but here are some of my reactions to the discussion of elite background and pushing pushing more more in training. 1) What access to elite competition did the coach have when they were young? How was a woman going to compete at Henley Royal Regatta when HRR did not have women's events? 2) capacity for more more more training - and there's your injury or you're sick,: a sign of weakness? 3) how did you maintain your training during your pregnancy and how soon after delivery did you return to full time training. Or did you decide to forego elite rowing in order to get a full time job and start a family. I ask because I see many more rowing coaching videos posted by men on TH-cam than women. Are women that much less qualified to coach?

Scoreeeeeee

Rewilding. Great video - developing selfawareness and understanding how to push yourself, or when your thoughts limit you is such a powerful skill to develop.

Rewilding

Squat!

One change you made that helped with your glutes was how you sit on the seat. You started off sitting "on your pockets". The current video shows how you shifted slightly forward so that you are now sitting on the top of your femur. It might be a change of an inch but it allows you to rock forward more easliy and use your glutes properly.

Thanks for sharing these insights. Suggestion for future - breathing tips

Glass

thanks, mate. you got some good form

Thanks dawg, love the advice!

Glass!

This is a gold mine 😮

What are your thoughts on Zeidler (and Van Dorp) reaching forwards with the upper back instead of pivoting at the hips? Do you think this is a development of technique that they're doing intentionally to improve breathing / have a stronger glute press / limit check on the boat? Or do you think it is more of a technical error that could be improved to make them go faster? Or even a work around because of their physiology

Great stuff, keep these coming. Could only be improved by cameo appearance from Tokyo…

LID! This was a great video, I would love to hear more about hand positioning throughout the stroke on the erg. As a smaller rower, 5’4” & still a novice. I would like to hear some best practices that could carry over into the boat. Thanks!

Older indoor rower with a history of lower back/sciatica issues working with a physio now to get things sorted. His path to recovery for me has been a lot of hip flexibility work then building strength in the glutes/hamstrings so I'm stronger through the extremes of the rowing stroke, which is pretty much what you've described here. It's been at the back of my mind that although he's a good physio, he's not a rower and might not be fully understanding the demands of the rowing action, but you've totally reassured me! Thank you.

Great video and I like the informal, unscripted approach. You mention engaging and firing the glutes often in this video. Obviously this is a very important part of the stroke. Could you possibly do a short video of how to engage the glutes correctly, and how it should feel please? It’s quite a dark science and I’m trying to sequence my muscle groups to work together, but I’m not sure I’m on the money yet. I’ve watched a million rowing videos and nobody specifically targets the sequencing as a stand alone. Cheers

The reason it’s harder to contract a muscle when it’s stretched is because muscle fibres (actin and myosin) form cross bridges to contract, so when a muscle is lengthened there’s the least amount of fibres overlapping to pull themselves together - it’s called sliding filament theory So you’re right :) eccentric exercise is thought to potentially add sarcomeres (muscle fibre units) which lengthens the muscle as well as improve your strength through range so you can use it better which is why RDLs are just 10/10 amazing for improving hamstring flexibility

Great points on range of motion in the hips and strength in the hips. Do you think mobility in the ankles/calves is also important at the catch to try and get the heels as flat as possible? Or is that really not costing me much compared to my grip on the handle and maximizing range of motion in the hips?

Hey Jack, thanks for the great in depth video again. Love to see your perspective and opinions about different rowing styles and methods. You mentioned gripping the handle in your palms more compared to in your fingers and how that translates tension to the rest of your body. This is something I always have struggled with. Would you consider making a video about grip positions on the erg and in the boat? I always have the feeling my ore(s) or handle can slip out at any second (and that has happened to me numerous times). Would love to see how you approach it. Thanks.

The way I think about the catch is just letting the blade drop under its own weight. That creates both the speed and the looseness. The impressive thing about that clip is the lack of stern dip. The boat is stable front to rear, despite the weight transfer. Very impressive.

show me don't tell me

How would you compare her style to USA's Michelle Sescher?

USB-C! Great stuff as usual, I love these tech analysis videos. I’d find a tech analysis/contrast of Ziedler, Nielsen, Van Dorp and Macintosh interesting/useful for self coaching in the single. Thanks Jack

Glass

I thought, in their races, Emily hangs around at the finish while Imogen is off onto the next stroke with very little pause of the shoulders while the hands start to separate from the body. In my experience, it takes a good amount of strength to be patient at the finish while someone else in the crew is heading back off to the catch asap, but if you can do that it really helps the run of the boat on the recovery.

I think an important thing to note with imogen and emily is that they're not the same height, emily is noticeably taller. So to sync the force curves and the stroke length emily does need to row a fractionally shorter stroke than imo, which you can see resolve through how she opens during the drive. Got to remember that as soon as emily was ill and there was a substitute into the lwt 2x the crew was noticeably underperforming. Imo is a fantastic template but got to be wary of saying emily isn't rowing as well - if it was beneficial for her to adjust then they would have

The forward/backward vid showing Imogens shoulders and back not moving at the catch very useful.

Please don’t add lib. Write a script and follow it. This video could probably been only 5 minutes and not been any less informative.

Blades high off the water doesn’t make the boat more unstable. Blades higher off the water simply exposes lack of balance because the boat can roll further before the blades hit the water.

Glass

Glass

Excellent. Without doubt, the most useful rowing content available right now. Thanks again Jack

Glass. Detail about overreaching and letting the hands drop was a lightbulb moment, I’ve had that issue for a while without even realising it and wondering why my placement at the catch is so bad.

James has a sound understanding of rowing. I enjoyed this entire interview in spite of its length. Thank you.

I think the dog will bite 🫦

James would be a good coach

Just found this hidden gem! Awesome advices as always! Thank you for all your hard work in these free contents! Really helps me as an athlete whose dream is to compete with the bests.

Hi Jack- Thanks for the analysis. Years ago I had Kris Korzeniowski (our old US Olympic Coach and very savvy technical coach) tell me upon watching the 2018 Worlds that the eights in the final had "no backsplash", with all due respect to a great coach- of course they did. Spracklen when he was coaching here in the US- prescribed the optimum catch as "even splash....a bit of back, a bit of front". I'm watching the Paris 8+ Final and all crews have some form of backsplash- GB just a bit more pronounced. So- absolutely agree with you and with a proper, direct catch at 40+ spm, solid crews will have some form of backsplash, or else they'll be missing some degree of water at the catch. Thanks Again!!!

So true, deload weeks are well established in the weightlifting community but we should be doing it in the rowing community

exceptional video jack, been a while since I have gotten so many different things out a single source, normally you have to cut through piles of stuff to find one piece of gold. Much appreciated, you changed the way I think about the recovery today, and the analogies for the backing it in work better than the ones I am used to

(Hugh Grant could've done this inarticulateness equally well.) Tap down! In the moment! Who'd a thunk it!?

The tap down at the finish and the high feathering was introduced by Martin McElroy in the 2000 GB VIII which won gold in Sydney, a crew written off in favour of the IV. It is nice to see it has survived for 24 years. A close examination of all of the crews in the Paris VIII finals does not disclose any backslash, in particular the GB VIII. The low rate backsplash exercise does prevent the driving hard catch so beloved of Groebler,and promotes a very measured stroke. This is the one characteristic of the GB crew that stands out in the final, that sets them apart. The catch, fast and without backslash is relatively soft, relaxed and loose promoting their fantastic acceleration mid stroke. It would be good to get in depth analysis instead on concentrating on surface phenomena. It seems Husserl is alive and well.

Amen