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I've seen
other people in the pool swimming with clenched
fists. Should I try it?
Clenched fist drill is one of several swimming
drills used to improve swimming technique. It
is performed by swimming normal full stroke front
crawl or freestyle, but instead of swimming with
an open hand a fist is formed with each hand to
reduce the surface area in contact with the water
as you pull through the stroke.
As with any drill if performed well it is worth
incorporating into your training program as a
means to improving stroke efficiency. However,
I always advise with drills that they are merely
an addition to a training session not a substitute
for main sets and quality pieces of full stroke
work.
The drill when performed correctly with a good
leg quick to keep the hips stable helps to develop
a correct forearm pitch through the catch position
of the pull through. With you fist clenched the
main propulsion comes from the forearm which must
be pitched to push the water backwards as you
pull your body over your arm. (see diagram 1 and
2)
This high elbow position under
the water is part of the catch and is where the
main power is generated in front crawl swimming.
The vast majority of novice swimmers will initiate
the pull through under the water with the hand
above the elbow a 'dropped elbow' position. However,
a high elbow position is much more powerful using
the latissimus dorsi the large lat muscles of
the back and the pectoralis major the chest muscles
to pull the body over the arm and hand.
Using the clenched fist drill during a warm up
can help get this forearm pitch correct prior
to starting the main set of work.
To see Richard Stannard perform this drill download
the video at www.richardstannard.com/multimedia
Join one of the world's best open water swimmers
in triathlon for coaching in triathlon's most
technical discipline. Ten-time winner of the swim
leg of the London Triathlon and Double World Aquathlon
Champion, Richard Stannard can offer you exclusive
tuition in the art of open water swimming. Contact
Richard here.
This article was originally published in Triathlon
Plus magazine.
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