Faster Freestyle Swimming: Part 2. Fingertip Orientation: High Elbow Catch | Vasa Swim Trainer
Summary
TLDRThe video script focuses on the 'fingertip orientation' for optimal performance in rowing, emphasizing the importance of positioning fingertips straight forward for maximum power during a pull-up. It illustrates this concept through a demonstration with Tim, comparing strength when fingertips are oriented inward, outward, or straight. The script also highlights the 'early vertical forearm' position and warns against the risks of internal rotation, which can damage the rotator cuff. Proper technique is crucial for long-term swimming, with the ideal position being high elbow and fingertips pointing down, avoiding the drop to elbow or internal rotation.
Takeaways
- 🤚 The optimal fingertip orientation for power in rowing is straight forward, which aligns with the early vertical forearm position.
- 🏋️♂️ When testing strength, pointing fingertips inward or outward reduces power compared to the straight forward orientation.
- 👐 Maintaining a straight forward fingertip orientation is crucial for accessing maximum power during the rowing stroke.
- 🚫 Avoid letting the hand get in front of the elbow to prevent internal rotation, which can strain the rotator cuff.
- 💪 The early vertical forearm position is indicated by fingertips pointing towards the front, not in or out.
- 🔽 The 'drop to elbow' technique involves dropping the elbow while keeping fingertips forward to engage the correct muscles.
- ⛔ Internal rotation, where the hand gets in front of the elbow, can damage the rotator cuff and should be avoided.
- 👁️🗨 Fingertip orientation serves as a visual cue to ensure the rower is in the correct position to maximize power.
- 🏊♂️ For swimmers, maintaining proper technique is essential for a long career, as injuries like rotator cuff tears can end it prematurely.
- 📍 The ideal hand position in rowing is with high elbows and fingertips pointed towards the bottom, promoting efficient stroke mechanics.
Q & A
What is the term used to describe the optimal hand position for maximizing power during a pull-up?
-The term used is 'fingertip orientation', which refers to the direction the fingertips are pointing when performing a pull-up.
In what direction should the fingertips be oriented for maximum power during a pull-up?
-The fingertips should be oriented straight forward for maximum power.
What is the significance of the early vertical forearm position in the context of fingertip orientation?
-The early vertical forearm position is significant as it ensures the fingertips are pointed towards the front, which is the optimal orientation for power.
How does the strength change when Tim's fingertips are pointed inward or outward during the demonstration?
-When Tim's fingertips are pointed inward or outward, he loses a significant amount of power compared to when they are pointed straight forward.
What is the term for the movement where the hands get in front of the elbow during a pull-up?
-The term for this movement is 'internal rotation', which can potentially damage the rotator cuff.
Why is it important to avoid internal rotation during a pull-up?
-Avoiding internal rotation is important to prevent potential damage to the rotator cuff, which is crucial for long-term swimming ability.
What is the 'drop to elbow' position mentioned in the script, and how does it relate to fingertip orientation?
-The 'drop to elbow' position refers to dropping the elbow while keeping the fingertips pointed forward, which is not an optimal position for power during a pull-up.
What visual cue is used to ensure the correct fingertip orientation on the ergometer?
-The visual cue is to point the fingers straight back out, not excessively, to ensure the correct fingertip orientation for optimal power on the ergometer.
How does the script suggest one should position their arms to avoid internal rotation and potential rotator cuff injury?
-The script suggests keeping the fingertips pointed forward and the elbow high to avoid internal rotation, thus preventing potential rotator cuff injury.
What is the ideal location for the fingertips and elbows during a pull-up to ensure maximum power and safety?
-The ideal location is to have the fingertips pointed at the bottom and the elbows high, with the armpit closing down as you bring the 'ball' back.
Outlines
🏋️♂️ Fingertip Orientation for Optimal Rowing Power
The paragraph discusses the importance of fingertip orientation in rowing for maximizing power. It explains that the fingers should be pointed straight forward when in the high pull-up position, which is the most powerful position. The speaker demonstrates this with Tim, showing that when his fingertips are oriented in different directions (inward, outward, or down), he loses power. The paragraph also highlights the early vertical forearm position, where the fingers should be pointed towards the front, and the potential for injury if the hand gets in front of the elbow, leading to internal rotation and rotator cuff damage. The speaker emphasizes the correct position for long-term swimming without injury, which is having the fingertips pointed towards the bottom and the armpit closing down as the arm moves back.
Mindmap
Keywords
💡Fingertip Orientation
💡Early Vertical Forearm
💡Pull-up
💡Internal Rotation
💡Rotator Cuff
💡Ergometer
💡Drop to Elbow
💡High Elbow
💡Power Output
💡Proper Form
Highlights
Fingertip orientation is crucial for maximizing power during pull-ups and ergometer exercises.
Hands should be lightly placed on the box with fingertips oriented straight forward for optimal power.
Fingertip orientation mimics the hand position in swimming, pointing towards the bottom of the pool.
When fingertips are oriented straight forward, the individual has the most power and access to strength.
Demonstration of Tim's strength with fingertips oriented in different directions shows significant power loss when not pointed straight forward.
Maintaining the early vertical forearm position with fingertips forward is essential for proper technique.
Dropping the elbow while keeping fingertips forward can lead to problematic internal rotation and potential rotator cuff injury.
Internal rotation of the shoulder can be damaging, especially for swimmers aiming for a long career.
Proper fingertip orientation is a visual cue for correct stroke technique on the ergometer.
Excessive finger pointing or straight back orientation reduces the power generated during strokes.
The ideal fingertip position for power and safety is with high elbows and fingers pointing towards the bottom.
Closing the armpit while pulling back is a key movement for preventing shoulder injuries.
Proper technique in pull-ups and ergometer exercises is vital for long-term swimming ability and injury prevention.
Fingertip orientation is a critical factor in the biomechanics of upper body exercises.
Visual cues like fingertip orientation are essential for coaching and self-assessment in swimming and rowing.
Understanding and applying the correct fingertip orientation can enhance performance and reduce the risk of injury.
Transcripts
the second focal point I'd like to go
over with you is called fingertip
orientation so starting with that first
hand high pull up position setting your
hands lightly on top of your box for the
early vertical forearm
notice where the fingertips are oriented
they're oriented straight forward now if
I was to be swimming in the water on the
ergometer my hands would be out here and
then once again it would be pointed
straight down or if you're in the pool
that would be the bottom of the pool so
what we're doing here is we're looking
at a fingertip orientation that is
straight forward and what we do this is
because this is where you have actually
the most power the most access to your
power so to demonstrate this I'm invited
to Tim to come back
so Tim start off with your hands up like
you're going to do a pull-up okay now
set your hands lightly on top of your
box and lower down all right so now what
I'm going to do is I'm going to be
testing Tim's strength
so Tim press down right here all right
when Tim does this he's pretty strong
right there all right now what we're
looking at is his fingertips or pointed
inward or slightly down just in that
right spot now where Tim is not very
strong as this so Tim go ahead and
straighten your arms and press down flex
there we go
all right lost a lot of power huh all
right so now we also could take those
fingertips we can point them outward
press down mmm lost the power again all
right now fingertips let's point them
inward press down there we go
not very much power there either let's
go back to that number one spot right
there right here this is where you're
looking at your most power notice also
when I step away and he keeps his hands
up there like that that that's the early
vertical forearm that we talked about
earlier so notice the fingers are
pointed towards the front not in not out
and not crossed over now earlier we
talked about the drop to arm or drop to
elbow so if Tim has his fingertips
pointed forward he's now just dropped
his elbow so now we're going to take the
hand back this way now one thing we have
to watch out for is what happens if Tim
lets his hand get in front of his elbow
this is really a problematic to the
upper shoulder right here the rotator
cuff what happens here is if Tim starts
his pull he gets into this position and
he lets his hands gets in front he's
going to do what's called internal
rotation now I'm not sure if any of you
had a cannon Barbie doll when you were a
kid I know I did and I know that cannon
bar
be dolls arms they went round and round
but unfortunately Tim's does not so if
Tim gets into this poll lets his hands
get in front he's going to be internally
rotating which could potentially tear up
the rotator cuff okay so now what I'm
going to have Tim do is demonstrate this
on the ergometer we'll just kind of see
what you're going to be looking like
when you're doing this so basically the
finger point orientation is a visual cue
that's going to say look I'm in the
right place to get the most power out of
my stroke point the fingers in
excessively so that's not going to be
getting as much power straight back out
way out why not good and let's just go
right back to the good power okay
now also to demonstrate earlier we did
they drop to elbow so we'll drop the
elbow position now the fingertips are
pointed forward also not good and then
the last one which is the most
potentially damaging the internal
rotation and this is what you really
want to watch out for because as a
swimmer you want to be able to do this
board for a really long time and if you
tear up your rotator cuff early in your
career you're not going to be swimming
when you're 99 so ideal location is high
elbow fingers pointed at the bottom and
as you bring this ball back the armpit
closes down
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