Faster Freestyle Swimming: Part 2. Fingertip Orientation: High Elbow Catch | Vasa Swim Trainer

Summary

The 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

00:00

🏋️‍♂️ 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.

Keywords

💡Fingertip Orientation

Fingertip orientation refers to the direction in which the fingertips are pointing during a movement or exercise. In the context of the video, it is crucial for maximizing power and efficiency in rowing exercises. The script emphasizes that fingertips should be oriented straight forward for optimal power output, as this position allows for the greatest access to the individual's strength. This concept is demonstrated through practical examples where the orientation of the fingertips is adjusted to show the difference in strength and power output.

💡Early Vertical Forearm

The early vertical forearm is a position in rowing where the forearm is aligned vertically early in the stroke. This position is highlighted in the script as a key element in setting up for a powerful pull. It is mentioned in relation to fingertip orientation, where the fingers are pointed towards the front, not in or out, indicating the correct setup for the rowing motion. The early vertical forearm is important for maintaining proper form and preventing injury.

💡Pull-up

A pull-up is a bodyweight exercise where an individual lifts their body up by grasping a horizontal bar with their hands and pulling their chin over the bar. In the video script, the pull-up is used as a demonstration of fingertip orientation and strength. The script describes how setting the hands lightly on a box and adjusting the fingertip orientation can affect the strength exerted during the exercise.

💡Internal Rotation

Internal rotation, in the context of the video, refers to the movement of the arm where the palm of the hand turns towards the body. The script warns against this position during a pull-up or rowing motion as it can lead to injury, specifically to the rotator cuff. The rotator cuff is a group of muscles and tendons that surround the shoulder joint, and improper internal rotation can strain or tear these tissues.

💡Rotator Cuff

The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. In the video, it is mentioned as a potential site of injury if the arm is not positioned correctly during a pull-up or rowing motion. The script uses the analogy of a 'Cannon Barbie doll' to illustrate the concept of internal rotation, which can lead to strain on the rotator cuff if the hands get in front of the elbow during a pull.

💡Ergometer

An ergometer is a device used to measure and record physical exertion, commonly used in rowing to simulate the action of rowing on water. The script mentions the ergometer as a tool to demonstrate proper fingertip orientation and technique for rowing. It is used to show how the principles discussed in the video translate to the actual rowing motion on the machine.

💡Drop to Elbow

The 'drop to elbow' is a term used in the script to describe a specific phase of the rowing stroke where the elbow is lowered. This movement is discussed in relation to fingertip orientation, emphasizing the importance of keeping the fingertips pointed forward to maintain proper form and prevent injury. The script uses this term to illustrate the correct sequence of movements in a rowing stroke.

💡High Elbow

A high elbow position in rowing refers to keeping the elbow high and close to the body during the recovery phase of the stroke. The script mentions this as the ideal location for the elbow and fingers to be pointed at the bottom for maximum power and efficiency. This position is contrasted with other positions that are less effective or potentially harmful.

💡Power Output

Power output in the context of the video refers to the amount of force or strength that can be generated during an exercise, such as a pull-up or rowing stroke. The script discusses how fingertip orientation directly affects power output, with the straight forward orientation being the most powerful. The video aims to educate viewers on how to optimize their technique for greater power and efficiency.

💡Proper Form

Proper form in exercise refers to executing movements with correct body alignment and technique to maximize efficiency and minimize the risk of injury. Throughout the script, the emphasis is on maintaining proper form, especially in terms of fingertip orientation and elbow positioning. The video uses demonstrations and examples to illustrate the correct form and the consequences of improper technique.

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