Myth #4: The reason you keep the elbows high on the underwater pull is to increase power.
I hear this often from both coaches and swimmers. When one looks at the underwater shots of the world's fastest swimmers, sprint or distance, one finds the recurring position of high underwater elbow, also called Early Vertical Forearm (EVF). The elbows are not just high, they are unusually high...almost in a contorted position with extreme extension (negative angle) of the shoulder joint, particularly when coupled with the body rotation in the opposite direction. it begs the question, can one really be stronger in this almost contorted position? I believe the answer is no. To test this, one can go in the gym and using the Free Motion pulleys, that many gyms now have, pull as much weight down with your arm relatively straight forward, then try it with your arm at the side, shoulder extended and elbow up. You will not be able to pull as much weight in that position. With the shoulder fully extended (negative angle), it is simply not in a good mechanical position of strength.
So if this weird high elbow position is not about power, what is it about? Drag. By changing the position of the arm as it moves through the pull cycle, one can reduce the drag coefficient significantly...not eliminate it. To prove this, kick with fins all out for 25 yards extending one arm above the head and the other straight down toward the bottom of the pool. You will soon learn how significant the drag of your protruding arm becomes when it is at right angles to your long axis. In fact, you will have to work to keep the arm in the position and with any speed at all, it will shake in the water like a palm tree in a hurricane in the Keys. Now try the same drill, but instead of putting your arm straight down, let it protrude straight out to the side but bend the arm 90 degrees at the elbow, as if you were swimming with a high elbow. You will feel considerably less drag in this position. Same arm...different position...a lot less drag.
Now I realize that this is not quite the same as while swimming, when only the upper part of the arm is moving forward throughout nearly the entire underwater part of the pull cycle (In order to cause frontal resistive drag, the object must be moving forward). However, the upper arm is also the largest part of the arm and changing it's orientation in the water also reduces the drag coefficient. Achieving an EVF is simply maintaining the upper arm in a position closest to the line of motion and thus creates the least frontal drag.
The good news is that most coaches are telling you the same thing, pull with your elbows high underwater. Now you know the real reason.
Gary Sr
Parents
Former Member
I always assumed that the advantage of EVF was efficiency. Even if a swimmer had the same DPS and SR swimming either style their aerobic/anaerobic threshold might be at a higher speed with EVF. But higher speed can only be achieve with either an increase in DPS, SR or both.
On the other hand it's possible their peak speed over a shorter distance might be slower using EVF. Here slower (assuming compared to with a more conventional stroke) would mean a decrease in either or both.
It seems plausible that the EVF swimmer gets through front quadrant with a lower energy expenditure but loses more velocity while a non-EVF swimmer gets through the front quadrant in less time with a higher energy cost and less loss of speed. Possible.
In fact, my question is more of a practical one. The other day when I tried to EVF more than usual, my basic aerobic pace dropped. And that was mainly due to DPS that dropped to unprecedented level. 18str per 25 at such a slow pace would usually mean I bunked or something. Would usually go home.
Probably that a severe drop in power had made every stroke less powerful. Drop in speed altered body position. Presumed benefit on drag was therefore counterbalanced by increased drag from lower body I don't know. I was slow and inefficient. Doesn't mean much, it was a first try after all. It's just that it wasn't Klondike for me. Not as obvious as: "hey wow, this drop in drag resulted into an instant increase in DPS which in turn gave me more speed.", hence my question to Gary. And his answer is definitely consistent with the result of my experiment. Not clear the benefits on DPS, which surprises me since usually, and drop in drag means an increase in DPS.
Note that I am not trying to do a Quadrant Analysis (QA), although it does have its use. I'm staying more at the practical level, tracking changes in things I can easily monitor (time/dps). That's pretty much how I work when changing things. Tells me if I shot the target or not.
I know I may sound reluctant and at the limit provocative. But altering a stroke for me is like altering a golf swing. It has some implications. So the question I have been wondering about lately is: Assuming non EVF to EVF is a continuum, how much of it should I aim for for optimal performance injury free? As much as I can put or is my stroke ok as it is now?
Yourself for instance? I do you answer this question for yourself? Are you trying to pour as much as you can EVF or do you rather aim for a compromise?
I always assumed that the advantage of EVF was efficiency. Even if a swimmer had the same DPS and SR swimming either style their aerobic/anaerobic threshold might be at a higher speed with EVF. But higher speed can only be achieve with either an increase in DPS, SR or both.
On the other hand it's possible their peak speed over a shorter distance might be slower using EVF. Here slower (assuming compared to with a more conventional stroke) would mean a decrease in either or both.
It seems plausible that the EVF swimmer gets through front quadrant with a lower energy expenditure but loses more velocity while a non-EVF swimmer gets through the front quadrant in less time with a higher energy cost and less loss of speed. Possible.
In fact, my question is more of a practical one. The other day when I tried to EVF more than usual, my basic aerobic pace dropped. And that was mainly due to DPS that dropped to unprecedented level. 18str per 25 at such a slow pace would usually mean I bunked or something. Would usually go home.
Probably that a severe drop in power had made every stroke less powerful. Drop in speed altered body position. Presumed benefit on drag was therefore counterbalanced by increased drag from lower body I don't know. I was slow and inefficient. Doesn't mean much, it was a first try after all. It's just that it wasn't Klondike for me. Not as obvious as: "hey wow, this drop in drag resulted into an instant increase in DPS which in turn gave me more speed.", hence my question to Gary. And his answer is definitely consistent with the result of my experiment. Not clear the benefits on DPS, which surprises me since usually, and drop in drag means an increase in DPS.
Note that I am not trying to do a Quadrant Analysis (QA), although it does have its use. I'm staying more at the practical level, tracking changes in things I can easily monitor (time/dps). That's pretty much how I work when changing things. Tells me if I shot the target or not.
I know I may sound reluctant and at the limit provocative. But altering a stroke for me is like altering a golf swing. It has some implications. So the question I have been wondering about lately is: Assuming non EVF to EVF is a continuum, how much of it should I aim for for optimal performance injury free? As much as I can put or is my stroke ok as it is now?
Yourself for instance? I do you answer this question for yourself? Are you trying to pour as much as you can EVF or do you rather aim for a compromise?
