Let's talk about rowing

[mcminkz05]

The biggest problem with rowing (or any arm pressure) is that it usually will cause the pole to bend to early, which in turn causes you to get stuck in the L position chasing an unbending pole. Also, you are inhibiting the poles natural tendency to roll over. You are much better off thinking of swinging, and opening the chest at take-off. You don't need to force the pole to bend or force position. Let the pole work for you, and focus on allowing the pole to rotate and increasing swing speed.

I'm glad you said that.. I am being taught to try to move my arms downward the second the pole hits the box, and guess what... I get stuck in the L position chasing the pole every single time (Never happened before I was told that). Hmmmmm

[sooch90]

Hmm, any coaches want to shed some lights on this subject? It would be greatly appreciated!

[SinCity]

vaulterboy and swt posted great comments, which are right on. we teach to "create space" between the hands and head throughout the takeoff and swing (in doing this you are keeping pressure with your hands, arms and shoulders, but your keeping the space above your head and not out in front of your body) and when you "row" u lose this space and you will never be able swing your hip to the pole and your vault will be really flat. Hope that makes sense

[spikey17]

Rowing is a big no no! Our previous coach always told us to row and to muscle it up over the bar at meets if we missed the first attempt. The best thing you can do is avoid pulling down on the pole. You want to push up as high as you can and keep pushing up, that way your horizontal momentum/energy (that is converted into vertical) doesnt suddenly end (you will be ending the vault sooner than you should without letting the pole return the energy you put into it durring your run and plant so it can act the correct way). Search Bubka and take note of his 6.2meter model, or some of his vaults to get an idea of what you should do.

[Haverford123]

having pictures would be REALLY helpful,, how do you put up pictures on this thing anyways?

[OUvaulterUSAF]

The definition of rowing that I've seen described to me doesn't occur until your trail leg is well past the chord of the pole. Also known as moving your plant, moving your arms, or moving your hands. Rowing happens when you're already on your way to inversion. You are quickly closing that gap between your legs and your hands on the pole. It is basically moving your arms/hands to your legs to keep tight with the pole. I've also heard it called, "slamming the door" which is slamming your hands into your legs, ideally above the knee--called a "high and tight position". Being "deep" (not ideal) is having your hands hit your ankles/shins, leaving those nice scars. The thing about being "deep" is you're already behind the energy of the unbending pole and trying to make up for it.

To do all this affectively, you need that take-off and 'up pressure' described on PVEI.com and swing your trail leg through past the chord of the pole. That extra microsecond of 'up pressure' gives you that nice high bending take-off.

This vaulter is 'rowing' or 'slamming the door' 'deep' (not ideal). To give him credit it's not too deep, too deep would be around his ankles or feet.


This vaulter is 'rowing' 'high and tight' (ideal).


The bad version of 'rowing' is what is described in previous posts where the vaulter initiates some downward or through the pole pressure with their arms/hands just after take-off.

My $0.02

[vault3rb0y]

Keep in mind you can keep both hands over your head, but i feel if you are pulling with your bottom hand, its still rowing. If you row a paddle in a boat, are you not pulling with your bottom hand? Thats also a bad idea, sets you up to get stuck in inversion and limits the energy transfer of your swing.

[Haverford123]

so i still dont get how you get out of the L position,, i feel like im stuck in a L position too...

i recorded my jump today and i felt like i was trying to jump over a 13' bungee but when i played it slow motion i realized that my pole after i take it to vertical bends again kind of and the jump just looks bad... (not this vid)
http://www.youtube.com/watch?v=LsbJWQOIF9w

jumps feel good but arent always good i realized...


also,,, i dont understand what upward pressure means... on PVEI website... i understand why rowing may make the pole bend prematurely cause i feel it in my jumps i think,, but idont know how the jump can change... please explain?

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[vault3rb0y]

Your last step is huge, and sets you up to have not as much power with your swing as you could. Your hands are in an OK position, you aren't blocking your swing, you just need to work on shortening your last few steps by accelerating into the box, to set up for a stronger swing. Your swing just isnt strong enough to take you to vertical yet. Basically your swing stops when your feet are above your hands.... it needs to keep going until your HIPS are directly above your hands. THEN you pull.

[Haverford123]

Dang that was extremely helpful, thanks man,,,
i was wondering why i wasnt penetrating into the pit even
though my plant seemed like it was on but i do look like i stride out
and i tuck in my legs which i hear will take a while to fix... but thanks
i have an idea what to work on now...

[powerplant42]

If you tuck your legs, then work on a high bar, and it should clear up in a couple of sessions.

[vault3rb0y]

Keep your swing leg as long as you can. Thats where all your energy comes from. Just remember to get your hips above your hands, not just your feet, before you pull.