Why your catch should never be explosive or fast (and what to aim for instead)

[@mikemckay6052]

It’s very helpful when you explain the “why” behind each part of the stroke. So people can understand it conceptually. Too many coaches simply say “lift hands more” or “don’t lean back so far.” When rowers understand how these adjustments effect the boat speed, it’s very helpful. I feel that NZ 8 has nailed the sweet spot when it comes to technique. I’m trying to mirror that stroke.

[@maxsweetman6341]

Hi Aram I am 80 years old rowing for 3 years and your videos have helped me a lot Thankyou. I was also overweight and found keto diet, in 3 months I lost 12 kilos went off all medication and my rowing has improved immensely. The diet takes some discipline but has Been worth the effort, you may like to try it.

[@feelthewheel984]

I rowed for Igor Grinko (former head of all sculling in Russia) and he used to say "Jump and Relax" as a way to describe the catch and drive. He wanted us to effectively place the blade in the water with the feet. It was the act of pressure on the feet which anchored the blade. Obviously all the things you mentioned on the recovery process needed to be done. Relaxed shoulders, chest up into the catch, upright body over hips, etc...This helped the initial "suspension" at the catch, but very hard to do without being jerky. I always felt a little too "quick" at the catch. It is a very subtle technique that the Russians perfected over years of training, whereas we Americans only had a year to perform before the Olympics. Thanks for your insights. Been fun to listen to.

[@shuguangqi3799]

Great to know you rowed for Igor Grinko, my most respected person. I was his translator since 2005 for 6 years in China. He is a great person and a successful coach with great philosophy.

[@MrBradleykeith]

I have always told people that the stroke is like moving a bicycle wheel by hand, when it is stationary and you try to move it by slapping it hard with the palm of your hand quickly, it's going to hurt and take the skin off. But if you place your hand on the wheel and apply force gently at first you can get the wheel to move quicker with every additional stroke with less effort.

[@charleythora4037]

Thank you so much… once again right on point for me As an indoor rower I learned: you need to connect as quick as possible… for me it translated to jerking the handle like crazy, now I understand the difference Much like in golf, where the pros start their downswing rather slow and accelerate and the amateurs put all their power into the beginning of the downstroke

[@patqmckeon8449]

A great explanation of the catch! One must also consider the effect of an aggressive catch on the boat. Jerky motions at any point in the stroke will increase hull resistance through several factors. The ideal acceleration would start with a relatively gentle application of force at the catch and then increase throughout the drive. A great exercise for teaching this is the power clean: as the weight increases you can’t “explode” at the start of the lift. You have start start the force application gentle to get the weight moving and then quickly increase the force application to finish the lift.

[@davidmorrisey4life]

'The weight' is already moving in a boat, a powerclean emulates the first stroke yes

[@ronalddrake558]

I love the idea of gradual development of the drive working with the boat - this works for me as a nearly 70 year old Master!

[@Nill757]

Terminology problem? For all the reasons described here, the initial *drive* after blade placement needs to be slowish to allow the body time to connect from legs-feet all the way to the hands. To enable all this, the blade placement, ie the catch, needs to be quick and soft. Otherwise, water WILL be missed. High level catches are 0.2s.

[@Beardedlady71]

Love your work Aram. I'm a relative novice indoor rower. Thought I had reasonable form but I can see now there is so much to learn. Consuming your content with real desire. Thanks!

[@AramTraining]

Thank you so much

[@augustfelso6988]

I'd love to see the force curve video, especially would be interested in comparison between erg and water.

[@glennoverhoff6589]

Thanks Aram. I just purchased a skulling seat row boat (Whitehall Rowing, Victoria, BC). Have no idea what I'm doing but loving it. Ur videos are giving me a basic understanding of the rowing stroke and what I'm trying to accomplish. Lots to work on and Im excited. Cheers!

[@andrew2272kag]

Whole video is great, I'm just marking from 07:55 for quick reference in the gym

[@frostfox1208]

I’ve been rowing three months now and I still crab. Thanks for your encouragement.

[@cimerej]

Catches on rowing machines are quite different then the catches on the water. While rowing on the water, the action should be quite simple: place your blade into the (moving) water, and don't move anything else. Wait until the back pressure on the blade starts pushing the oar handle into your chest, and follow this movement with your seat. If you want to go faster, add power to the movement. Under any circumstances, don't move your seat faster than your oar handle, or even worse, before you feel the handle moving toward you. On a typical rowing machine, a catch comprises the change of direction after the top dead stop and then chasing the moving wheel, intil you 'catch up' to it. As far as the mechanics of your body, you can practice these movements in your local gym on a cable row machine. Overall, you should feel relaxed, your shoulders and forearms should be extended, however never over-extended, your shoulders' position should be approaching your knees, and your chest should be in a position to inhale or exhale your maximum air handling capacity.

[@benpaine]

Thanks so much for all your content Aram. I’d like to take you up on the offer to share guidance on improving ankle / hamstring flexibility. Thanks in advance!

[@duncanfraser4144]

Hello Aram, I would be very interested in knowing the difference between pulling yourself up the slide with your feet and rush. The way I was taught recommended against doing such. Is it different for boats with more rowers (fours/eights)? As always, great video and incredible technical knowledge.

[@DDBerlin]

Very well explained and demonstrated, Aram, thanks.Correct me,if I'm wrong but the way I understand it,it's more about (constant resp. continuous) accelleration than about force per se. If You have an old muscle car without ASR and other gimicks and just kick down the pedal, the tyres will slip and the energy is wasted. And I assume the same applies for a boatI (epecially when already moving). If I dip the ores into the water and immediately apply full force without waiting for connection with the water, the "tyres" will slip i.e. the ores will run behind the moving water trying to "catch" it (is that why it's called "catch"?). There is no water on the erg,but flywheel and chain in my case. If I'm not good at the catch, I feel that I'm pushing a few cm of nothing (just chain and some air). Might be no big deal if You're 2m tall and have a long way to go, but I'm just a 172cm lightweight. Therefore each lost cm is expensive. So I need to be patient, feel the resistance and then accellerate. Easier said then done, but I'm working on it. Regards Frank

[@ingridermler4971]

This is great. Helps to solve a lot of problems in our team boat! Thanks for your effort.

[@larspeters7719]

This is great, thanks aram. I am 50 and try to learn rowing, this is exactly my problem. Try to fix it next time on the water.. thanks

[@DDBerlin]

... and thanks for mentioning to pull the boat under your seat rather than to roll forward. This is more obvious on a boat,Your BioRower, Dynamics, RP3 or C2 on slides, but I'l ltry if and how could translate on my stiff C2, even if it ends up being just an intention of doing it. I've heard it before, but did not realize it could be part of my "rowing dry". Frank

[@Lionheart1157]

Thank you for your hard work and hours put into these videos. You have helped me understand the catch better and the progression of power loading, much appreciated.

[@HodongSon]

I think I have really tight hamstring...could you let me know the stretching you mentioned? I wish I could use this machine at my home though, my room is too small; do you think this idea works on people who use machine like Concept2?

[@reachkid360]

this is huge. high iq rowing content

[@paulaspanish7500]

Hi Aram ! Amazing explanation ! “ be smart at the catch , don’t let the catch catch you “😂! Excellent xCan I do the same in an ordinary ergo ? They are so different from “ real rowing “ but guess I can practise this technique , can’t I? please keep making this videos and explain how to pull the boat towards you in the drive . Thanks

[@AramTraining]

Yes. The principle of not overloading your body is the same

[@gavinearles6867]

Great to see this. I have been rowing for over years and a recent coach emphasises an explosive catch. A simple vector diagram shows that at the catch a lot of water is being pushed laterally away from the boat and contributing nothing towards its forward movement. I think the time for maximum effort is the moment when the oar is at right angles to the boat and 100% of the effort applied is moving the boat forward.

[@zacwaterman-thomas2174]

Thank you that was great. Please make more videos like this; it would be great to see force curves too.

[@Hamza-rd6jk]

I would love to see Aram do a video on how to a starting sequence in a single. I've been coached several conflicting ways and not all of them work for me.

[@saml23]

I do understand and i think I apply the slow catch during the low stroke rate but I really struggled when the stroke rate is high (above 30). I wonder which drills I can use to try to bring this technique to the high stroke.

[@willmarks1984]

Interested in exercises for hamstring mobility.

[@putrid.p]

A single scull encourages a smooth catch. If I try a snappy catch eventually I'll miss squaring the blade properly and probably fall in.

[@СтепанТарантин-ь8ф]

I would really want to know if the idea of gradually putting the load on at the catch also applies to larger sweep boats(4-,4+ and especially 8+),where the stroke rates and speeds are higher and where fast and powerful legs are essential

[@AramTraining]

the principle is the same, but the timing a bit different. Vertical hand and shoulder stability, thus vertical blade stability is the key. not more force

[@Haffo24]

Really great video Aram

[@jrh8896]

Hi Aram. Thank you for such content content. My question is whether the principles you discuss in this video also apply to static concept2? In other words, in addition to sculling, Im also interested in maximizing performance on the erg. To that end, do I also want to “respect the physics” at the catch (realizing the fan has slowed down) and be patient with building pressure out of the catch vs exploding out with the legs. I certainly understand the rationale for the boat, but does the same principles apply to the erg, when trying to maximize performance and 2k scores? Thank you. ps. is there a mental cue we rowers should have on the erg at the catch? What should I be thinking about during the first 1/3 of the drive? Thank you in advance for any feedback. It’s much appreciated :-)

[@AramTraining]

Hi I tried to answer parts of your question in this weeks video here: On a linear erg, you need to be more cautious about your spine at the catch than on a Biorower or in the boat. So, yes, imho the same principles apply

[@giovannipadova2729]

Extremely clear and useful, thanks a lot!

[@hinghshen]

As a dragon boater and coaching for my team. I tend to use your video as reference. If you can explain about the Explosive during drive and the curves will be greatly appreciated 🙌🏼

[@frostfox1208]

Had my best row this morning. No crabs!!

[@andrewhall7853]

So spot on every time - love your explanations - thanks for the great resource.

[@catherinerobbins35]

I love, LOVE, this coaching ❤️✨

[@Nomads_Rowing]

Thanks Aram - understandable explanation and demonstration 😎

[@harryburns8304]

A hamstring video would be really useful!

[@erikgrozev1866]

Great explanation! Helped to understand a lot more!

[@f.a.brickflims1537]

Please make a video on best strategy for 500m race

[@ronalddrake558]

I liked this a lot, as I am fustrated by calls by coaches for a hard drive from the moment the blade enters the water - I try to feel connection first before applying the legs/trunk to get the catch - BUT, I regularly feel a sense of loss of balance just as the blades (when sculling) enter the water - how do I address this sense of loss of balance?

[@AramTraining]

Rely more on your pelvic stability than on your oars to stabilize your trunk

[@jolandeschotman5986]

Totally agree what you say about the catch!👍🏻

[@frostfox1208]

Your videos are so helpful. If I could only take my tablet on the boat:)

[@jackodea8952]

Thanks so much for all your amazing information. Would you consider a video or at least some information to me on how to deal with athletes that you simply don’t get along with and butt heads at every turn? Their development is being stunted because they simply won’t listen to their coach. Much appreciated!

[@benheideveld4617]

I am a big fan of you, Aram, but if you want to understand the catch you need to look what happens when the blade enters the water and force builds. How does the water react to you putting force on the blade. Only from that analysis can you optimize the force uptake curve that your legs need to input into the blade through the oar(s). From that optimal target force input curve you look at the fysiology. You are right about no explosion at the catch, but please first demonstrate why that is the right approach to the legdrive by looking at the hydrodynamics of the blade interacting with the water during the catch and immediately after during force buildup. I think we need a good video closeup of the blade during force buildup. But that’s not all. The oar is not ridgid, it needs to flex to be able to transfer force to the blade. That causes a certain amount of “slip”. The handle goes towards the bow of the boat while the blade does not move in the water, however, relative to the boat the blade moves immediately because of the speed of the boat relative to the water, which is also contributing to “slip”. Your boat moves at 5m/s. Every tenth of a second the water moves 50cm. Slip is bad, because it costs you length of leg drive.

[@davidmarsh3058]

Very well put Ben. Kleshnev actually explains this very well if you read his paper on it. I think a lot of the fundamental misunderstanding that people have comes from being taught from early on that 'backsplash' is what they're aiming for. If you don't think about it too much, this leads you to the idea that the blade needs to enter the water by travelling backwards towards the bow. There is a clear problem with this. First, try actually doing it - it won't happen. Second if you even get the bottom edge of the spoon entering in this direction you are effectively holding the run each stroke and working against yourself. The term I prefer is 'V splash' (ie some backsplash and some front splash), although people still tend not to really understand what is happening here. Watch any top crew - e.g. the GB eight from Sydney - who the commentators will tell you 'don't waste anything at the front end'. The commentators are half right - they ARE wasting something, but totally intentionally. The blade is being rowed in towards the stern, but this should NOT be criticised! The confusion with 'V splash' is that it implies a vertical blade entry into the water, which is clearly impossible when you stop and think about it. The rower, and therefore the blade, is constantly moving, as is the water - so the top edge of the spoon physically cannot enter the water in exactly the same place as the bottom edge. The reality is that 'V splash' in a moving boat is not splash on either side of the blade at the same time. Done well, with a steep angle of entry towards the stern (incidentally the angle of entry is a good way to gauge athlete skill) the blade initially catches the water when it is moving towards the stern, but slower than the water is - the water therefore splashes off the back of the spoon (backsplash). There will then be a moment (probably when the blade is about half buried) when the blade is moving towards the stern at the same speed as the water, which creates no splash. The blade should finish going in when it is moving towards the stern faster than the water is (this is what 'grips' or 'connects' with the water) which creates a splash in front of the blade (frontsplash). 'V splash' is not therefore like dropping a pebble into a millpond and seeing water splash up on both sides. It is, in a moving boat, the result of the blade being rowed in, but only slightly, and therefore creating backsplash, followed by no splash, followed by frontsplash, in quick succession. To the naked eye, at speed, this will look like V splash. Before anyone raises the obvious objection, yes, I accept the principle of 'over-coaching' a certain point (e.g. if you want athletes to raise their hands by an inch, you might ask them to do it by two inches - that's perfectly fine) and so achieving only a 'slight' row-in of the blade might be best accomplished by asking athletes to place 'backwards' into the water. I'm perfectly comfortable with that. Where I worry is when coaches seem to actually want a backwards/vertical entry without having understood that this is neither achievable nor desirable, and coach for backsplash at all costs. Just my two cents, and of course any and all disagreements are most welcome!

[@sd23840]

Thank you for your statement

[@sebastienlaroye4301]

"Endless lean-back, which is good for the beach body" that one got me XD. Gotta use that early 2000's Canadian style for them nice abs

[@jasperijdema9199]

Great content! Really educational.

[@blackt0wer]

Thank you for another great video.

[@RowEdelweiss]

I am curious as to what do you feel in your feet right before the catch... it as weightless as possible once you are done drawing the boat under you the right idea?

[@jamesdimock8837]

Hamstring flexibility video would be great Aram.

[@byronnavarro5310]

I think fallow the momentum of the boat is key

[@byronnavarro5310]

Love your content

[@markusbischoff3236]

Always very good advices

[@ankurmirzapur894]

I need you help pleez size simuletor

[@AramTraining]

www.biorower.com/s1pro

[@rodhowellnetwork28]

I tend to disagree with your arms / elbows and shoulder sockets not being fully extended from the finish. Correct technique is to fully extend these before your shoulders come in front of hips and then pivot body over following the natural lead away with the arms. Arms shoulders must be totally relaxed and you should be fully extended with body over and in the catch position before bending knees and coming up to catch. Speed at the catch has to be fast especially when the boat is moving fast and blade must be paced fast and vertically with forearms, before there is any leg drive. Catch to just past square off is where you generate your boat speed with the strongest part of your body, your legs. From square off to finish is where you stop the boat from fall8ng back down into the water to avoid extra water friction on the hull.

[@garymacmillan6401]

Slow is smooth and smooth is fast

[@KerenWang]

13:20 Now I just need that other video! hahhahaa

[@mariocunha9145]

❤

[@catherinerobbins35]

Loose Hands… load your seat… ✨💡

[@EnlightenedSoul1]

Wow you give very different advice than a lot of well known experts. Lol I will pass.

[@Bottle331]

Don't listen. Quick into the water from relaxed shoulders and fire all three major muscle groups with everything you've got. The legs will naturally overpower the back which will naturally overpower the arms. Smoothness and ideal sequence will have happened with a minimum of cerebration thus leaving you prepared to win the race on the recovery.

[@AramTraining]

😂. Puff goes the disc.

[@valdism6561]

👍👏👏👏exactly

[@ankurmirzapur894]

Full video manuftring

[@ankurmirzapur894]

Hello sir

[@ammo2222]

I agree with almost every Detail that you explained except for the Catch! This Video is cerntainly for Beginner or intermediate Rowers, because you wouldnt Teach a Pro how to Row. I have Experience in international Rowing and was trained by an olympic Medailist in my Youth, tje very last Thing you want do is loose Time at the Catch! You start putting the Blade in to tbe Water shortly before the "Deadpoint" of the Catch. As soon as this Point is Reached you want tje Full Blade in the Water and Anchor it with the Force througv your Feet.

[@AramTraining]

Fast does not mean effective or direct. This often confused.

[@stephendee7839]

Okay,so you're just wrong about a slow catch, you can't understand this unless you're on the water. A slow catch contributes to checking the boat. Ideally, there is zero time between pulling the boat forward with the feet and applying power to the oars in the water. If you take time at the catch, then you are prolonging the time when there's no power applied and at the boat's slowest speed. So, no, the best catch is fast and power is applied to the oars super-quickly after they're in the water. You can't row them into the water though, or you'll upset the boat. It's the most technical piece of the stroke and doing it slowly might be good for practicing but never race like that,

[@johnmcteague3925]

Yup!

[@p.a.ch.3861]

Appreciate your coaching, however, if you could demonstrate those correct movements at least 3 times. If i may say , you always talk about other related issues while in the middle of demonstrating the correct movement. Thankyou

[@AramTraining]

Yes. These older videos are not as much to the point as the current ones. Good input. Thank you