Your video will begin in How to Get Better at Rowing - The Sticky Catch Drill Posted on Sun, 07 December 2014 in Benchmark WODs by Wodnation 10119 Views 0 0 Shane Farmer here together with the Lauren Fisher and Chris Pence. We are here in Invictus. We are going to be working on this one drill really quickly to help you guys out. To help you get a little bit more leg engagement through this stroke. Lauren has been wanting to work on her leg engagement. So what we are going to be working on right now is called the sticky catch drill. It’s a three-person-drill. The goal of the drill really is, for the person who is rowing, to feel more engagement through the midline by driving their heels down through the feet stretchers and feeling good engagement on the machine. So like I said, three-person-driil. Lauren is going to be rowing, Chris is going to be her guardian angel and I’m going to be posted up at the front. What we are going to think about is the front of the machine into my belly. And what I’m going to do is plant my hands on the handle for Lauren. And she’s going to sit right in the catch position in the front of the stroke. From that catch position, she’s going to basically drive. As if she were taking a stroke except the handle is going to be held in place by me. When she’s out in that position, we can make some adjustments. One of the key adjustments that we make when we do this is getting people really feel the engagement on their legs as well as tight in the belly, and good engagement through the lats. So they feel that engagement to the midline, through the foot stretcher, up the body, and then into the handle. So that’s what we going to be working today. So I’m going to go ahead and post up on the front of the machine and take Lauren through the stretch. So she’s going to set to the front of the stroke. She’s going to engage her lats and stand up on the seat. This looks a lot more precarious than it actually is. What she’s working for here is a nice weightless speed and as soon as you get that feeling of weightlessness, the person that’s up here and the person on the machine are going to sit back down. As soon as she sits back down, she keeps her arms long because she’s just relying on there midline and her leg. Let’s try it again. She’s back in the weightless position every time. Sit back down. We’re going to do that again one more time. Up. There we go. Notice when she’s in this position - her back is flat and tight, her arms are long, and her legs are engaged. Sit back down. Good. Once she’s sits down, I’m going to let go and let her take up. You’ve got 5-10 strokes. She’s going to feel that exact same engagement that she just had. And she’s about to drag it away, up, up - instead of just moving back and forth. when we allow our bodies to suspend as a mass off of the handle, it has a huge impact on the force application on the machine. Feel the difference? Huge application through the heels. Guys, that’s the sticky catch drill. Again, this is Lauren Fisher, Chris Pence, Shane Farmer.