Hey Mwoders,
Hope your champagne friday was the bomb.
Today we are going to talk a little about the proximal (close to your butt) hamstring. Tight upper hammies are difficult to load effectively and lead to a whole chunk of downstream movement problems. Look, your glute/ham complex is the thickest rubber band in the body (and most powerful). We need to be able to really load that puppy up if we want a good return on our money.
So here’s to your primary engine being a little easier to fire.
Test: Row (on an erg or upright) using good technique see how hard it is to arrive at full compression with hammies and glutes fully loaded.
Mwod: 1) Contract relax that high hammie 2-3 minutes each side. Keep seeking our difficult ranges
2) Active Tack and Stretch that high hamstring tissue while seated. 1min each side
Re-test: Try pulling your 500 m split now.
Position is power. Don’t go into the tunnel blind and backwards.
Part 1
Part 2
Here is a reshoot.
Sorry about the hand held video action.
Kstar
23 Responses to “Episode 28: Better Rowing: High Hamstrings”
Trackbacks/Pingbacks
- Rowing!!!!!! « Epic Notes
- Wednesday » Hoosier CrossFit
- Tuesday » Hoosier CrossFit
- Tuesday, 5/10/11 « CrossFit Center City
- Wednesday » Hoosier CrossFit
- Wednesday 110525 |
- September 6th: Saturday 11:30am Class | Crossfit Westside
- September 7th: New Challenge Starting Next Monday, September 12th | Crossfit Westside
- Thursday |
- 10/5/11
- Helen
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K-Star: big fan, long term listener/first time caller.
Since this is performance art, we may have explored the limit of your camera "boom" length–I couldn't really see the ham stretch. It appears that the stretching leg was forward and elevated to some extent, but would like to have seen what you were doing a bit better.
Keep of the great work, look forward to these every day.
Ditto what Tom said. Love the up close and personal, but perhaps longer arm or a tripod could come in handy some of the time.
K-Star: also massive fan, your mwod is doing medieval things to my workouts!!
Same with the above though, i have no idea what the homework is as i couldnt see it at all with the camera angle!
Love the Mwod.
Looks like his foot is up on a bench or box, knee bent. Then bend at the hip, back straight, like he was doing on the rower, then straighten your knee. Contract, relax, bend your knee, load the hip a bit more, now straighten the knee again. Maybe?
Been waiting eagerly for an episode like this!
Why did you beat on that C2 by letting it snap back in?!?!
Thank-you for taking the time to do the re-shoot Kelly
Cheers K Starr
Kelly I'm feeling my positioning is better in my Oly lifts and I'm PRing. Thanks a bunch.
Hey Kelly just found this link off the worldcampfitness site and I absolutely love the info. The only thing I wish was better is the camera/audio in some of the mwods. Thanks-Jacob Oh and thanks for the second take.
KStar–thanks a bunch for the follow up video. Training for the crash-b's, I think this will be money for me.
awesome info re: rowing sequencing. you rule, kstar!
Funny, I was being coached on and working on the same exact thing in the boat the other day. No matter if you're an Olympic Gold Medalist in rowing or a beastly Crossfitter on the erg, always need to work on turning on those hammies right away so all you have to do is relax then donkey punch the footboards at the catch. Oh and listen to the difference in the sound the fan makes on the erg when JBubbs switches to getting his hips over right away – sounds a little more powerful, eh? Nice rowing by the way big brother:)