Faster Freestyle Swimming: Part 3. Wrist Awareness and The Power of the Y | | Vasa Swim Trainer

Summary

In this video, the host reveals the 'power of the Y' swimming technique observed in Olympic gold medalist Natalie Coughlin. By swimming with an open hand and focusing on the lower palm and wrist for power, swimmers can engage their large muscle groups, such as the lats, for greater efficiency and power. The video demonstrates the difference between using a hard hand versus a relaxed hand, showing how the latter saves energy and increases power output. The host introduces Power Paddles on an ergometer to enhance wrist awareness, emphasizing the importance of the wrist as a fulcrum for optimal power during each stroke.

Takeaways

• 🏅 Natalie Coughlin, an Olympic gold medalist, was observed swimming with an open hand, which sparked the discovery of the 'power of the Y' technique.
• 🤚 The open hand technique allows swimmers to focus on the lower palm and wrist for power, engaging large muscle groups like the lats.
• 💪 Engaging the 'power of the Y' results in less tension in the hand, which conserves energy and allows for more power to be directed towards the wrist.
• 🏋️‍♂️ When applying power with a hard hand, the swimmer tends to use the shoulder and forearm muscles, which are less efficient compared to the large muscle groups.
• 🔄 Shifting the power to the lower palm and wrist, while keeping the hand relaxed, activates the lats and provides more propulsion in the water.
• 🚣‍♂️ The use of Power Paddles on the ergometer helps increase awareness of the wrist's role in the stroke, emphasizing the 'power of the Y'.
• 📉 When the wrist is broken or bent, power output decreases as water slips by the hand, and large muscle groups are not engaged effectively.
• 📈 Maintaining a firm but relaxed wrist while swimming allows for optimal power generation and efficiency in each stroke.
• 🔑 The wrist acts as a fulcrum in the stroke; applying power correctly to this area engages the large muscle groups for maximum benefit.
• ❌ Avoid shifting forward into a hard hand, as it leads to reliance on expendable shoulder and forearm muscles instead of the powerful lats.

Q & A

What is the main focus of the discussion in the transcript?

The main focus of the discussion is the technique of swimming with an open hand, which engages large muscle groups for power, specifically the 'Power of the Y' involving the lower palm and wrist.

Who is Natalie Coughlin and what is her significance in the script?

Natalie Coughlin is an Olympic gold medalist swimmer. Her significance in the script is that she was observed swimming with an open hand, which led to the discovery of the 'Power of the Y' technique.

What is the 'Power of the Y' mentioned in the script?

The 'Power of the Y' refers to the technique of focusing on the lower palm and wrist for power during swimming, which engages the large muscle groups like the lats, providing more efficient propulsion.

How does swimming with an open hand affect muscle engagement?

Swimming with an open hand allows for less tension in the hand, leading to less energy expenditure. It shifts the focus to the lower palm and wrist, engaging large muscle groups like the lats for more power.

What is the difference between applying power with a hard hand versus the 'Power of the Y'?

Applying power with a hard hand engages the shoulder and forearm muscles, while using the 'Power of the Y' technique engages the large lats along the side of the body, which is more efficient and powerful.

What role do the Power Paddles play in the demonstration?

The Power Paddles, which have been cut down, are used to increase awareness of the wrist portion of the stroke, helping swimmers focus on the lower palm and wrist for power.

Why is it important to maintain a firm wrist while swimming?

Maintaining a firm wrist prevents water from slipping by the hand and ensures that the swimmer can generate more power by correctly applying force to the wrist area, which is the fulcrum for engaging large muscle groups.

What happens when a swimmer breaks their wrist during the stroke?

When a swimmer breaks their wrist, water slips by the hand, reducing the power generated. A firm wrist is necessary to engage the large muscle groups effectively.

How does the 'Power of the Y' technique relate to the concept of the 'sweet spot' in other sports?

The 'Power of the Y' technique is analogous to the 'sweet spot' in other sports, as it refers to the optimal point of contact or engagement that maximizes power and efficiency.

What is the significance of the wrist as a fulcrum in the swimming stroke?

The wrist acts as a fulcrum in the swimming stroke, and when power is correctly applied to this area, it fires the large muscle groups, resulting in a more powerful and efficient stroke.

How does the transcript suggest improving swimming technique through the 'Power of the Y'?

The transcript suggests practicing with a relaxed hand and focusing on the lower palm and wrist to engage the large muscle groups, which can lead to a more powerful and efficient swimming stroke.