#WOD Pause Drill, w/ Erin Cafaro Today we drop another row video to help you work on you positioning efforts. In this pause drill video, Erin shows two very specific pause locations based on the resulting form decay seen across the board in rowing. Much like the pause Nancy video from a little while back, the objective here is to perform the dynamic motion but introducing pauses in precise locations where we notice tendency for fault. Two of these locations in the row stroke are the “arms away” and “body/hips over” positions. The best part is that working on them helps both the pull and return functions of the stroke due to the mirrored state of performance. By keeping our arms away after the full stroke we are not committing to extension/flexion operations that drain energy or break spinal neutrality; by correctly opening the knees via “pulling the ground” apart, and loading the femur capsule with torque, we create a very efficient source of power transfer. Setting these items up in the recovery, via the pause efforts, will help you prime the body to unload massive and efficient force on the stroke. Try it out, mix it up, and don’t be afraid to experiment with similar pause efforts. P.S. My favorite non-drill related part of this video is where an Olympic champion athlete has to laugh, mid-thought, over the irony of informing you: “if you really want to go for the gold.” Yes #2goldz… like you, we all really do want to go for the gold. Happy rowing. _____________________________________________________ ROW 5x100m, 2:1 rest 5×100, 1:1 rest 5×100, 2:1 rest 500m TT ** Post splits, TT and feedback to comments **
Posted on: Wed, 19 Nov 2014 21:54:55 +0000