Faster Freestyle: Using Your Hips

Here is another video of a 1:1 swim session I did with a local athlete here in Madison.
--
We spent time in two areas... 1) Reducing drag....2) Connecting hips and torso to create more power

[@urba-link3576]

That is, hands down, the best analysis of the potential gains/ improvements for any swimmer I've ever seen. You have a stunning mastery of stroke pathology and remedial action. Really useful. It might sound a bit antiquated but, thanks for posting. 👍

[@panmad6156]

Drive from the hips. I can add that to my technique. Thanks.

[@monicakim9143]

Wow that is a big improvement for one practice

[@theswimclub8582]

very good analysis and drills... Did the swimmer improve his time alas?

[@joesyogafitness6085]

Good explanation. He carries a lot of tension in the recovery phase of the stroke. Arms are not relaxed. Thanks!

[@StevenBrandesWI]

You are definitely correct!

[@robohippy]

With every single freestyle and back stroke video I have seen, the pulling arm initiates the body rotation, not the hips. This holds true for the kicking exercises where you are using body rotation as you kick, which I do a lot. Shoulders rotate independently from each other, hips are fused and rotate as one unit. Pulling arm initiates the rotation, hips follow along with down/front side kick, then recover arm finishes shoulder rotation. I do a lot of catch up swimming. Consider that one of the best freestyle exercises ever. Get full extension, and rotation, and 2 beat kick.

[@andys2856]

I don't think this is the correct way, hips/legs should initiate the rotation first.

[@robohippy]

If you focus only on the recovering arm, then it does happen after the hip rotation. However, as I said above, the shoulder rotation starts with the pulling arm, which gets to about 20 to 25 degrees, and then the foot on the same side does the down kick. This is easier to see with some one doing a 2 beat freestyle kick.

[@StevenBrandesWI]

Sorry Rob, hips/hip rotation are a critical part of the pull phase. The goal is to move the body forward over the pull arm. Once the catch position is set, you connect hips core shoulders to move over your now pull phase. This movement/acceleration will power the pull phase backwards

[@robohippy]

@@StevenBrandesWI Not clear on your point here. Without exception, for every swimmer whose kick is correctly timed with the arm pull. the pulling arm initiates the body rotation. As I said above, it is mechanically/physically impossible for the lower body to generate the rotation. It is true that with land based sports that use rotational energy, the rotation starts with the feet, either shoulder width or a bit more apart like with a golf swing or karate punch, or by stepping into the rotation like a baseball pitcher. The coiling of the body HAS to be anchored on the ground or you have nothing to push off of to generate that power. In the water, there is NOTHING for the feet to anchor on. Also, with swimming, there is a small bit of throwing the recover arm forward, but the primary and most powerful action is the pull. Watch any video of any swimmer, easier to see with freestyle, and the pulling/low side arm initiates the pull first, then the hips rotate, and then the recover arm finishes the shoulder rotation. As I said above, the shoulders rotate independently of each other, not as a single unit like the hips. The pulling arm gets to about 1/4 of the way through the pull, and then the same side leg kicks down. The pulling arm is the 'anchor' point for the lower body rotation. I mentioned this to Gary Hall Sr. over at Race Club, and he commented that even with the 50 meter sprinters, the pulling arm starts to pull just slightly before the recover arm follows through. Watch it in slow motion. It is obvious.

[@dakzer55]

Considering all that is supposedly wrong with the swimmers technique, and he is still able to achieve a 1:30 per 100m tells me that most videos not just this one, do not emphasize, or cover the topic of the swimmer's natural ability, timing and synchronising of all parts of the body movement in executing freestyle. I think catch and pull technique are only beneficial once the position of head, hips, legs have been corrected, and breathing cycle has improved to maintain perpetual movement in the water. I am a beginner and swim 2:30 per 100m, but swimmers with really bad technique swim past me all the time

[@StevenBrandesWI]

How someone catches and pulls on the water will effect head, hips, leg (body position) so you cannot separate the “process”. The same can be said, don’t work on fitness before technique is established. Because we know fitness effects technique. Establish the biggest limiters in someone’s swimming and start there.

[@paulpaulsen3357]

Vid was too long, where do you exactly talk about hips ? Thank you

[@p72910]

11:40 👍👍👍👍👍