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BASIC
TECHNIQUE - ARMS
1. Arm swing is very important as it counterbalances the motion
of the legs and fascilitates hip rotation. Some argue that an aggressive
(but controlled) arm swing can help develop more power in the rotation of
the torso -- which can then mean more power to the legs.
2. Bend the elbows at about an 85-degree angle and continually
hold at that angle. Avoid the tendency to pump the forearms up and down (i.e.,
opening and closing the elbow angle) during each swing cycle. As exceptions,
the elbows can be held at something less than 85 degrees when sprinting or
if taking shorter, quicker steps while going uphill; and can be held at something
more than 85 degrees if taking somewhat longer steps while going downhill.
3. Hold the hands in a relaxed fist with the fist traveling
from (or just behind) the waistband to an area no more than sternum high
and not crossing the centerline of the body. In general, the fist should
not pass far enough behind the body for light to be seen between them.
4. Keep the elbows close to the body during their swing cycle.
Do not "chickenwing," a term that refers to elbows flailing around well
away from the body.
5. If you want a simple demonstration of the value of a proper
arm swing while racewalking, try racewalking with your bent arms glued to
your chest or planted on top of your head -- and not swinging at all. If
you want a simple demonstration of the value of the proper elbow bend, try
racewalking with the arms straight -- then incrementally increase the angle
of the elbows until your fists are touching your shoulders.
You will often see top-flight racewalkers using very different arm swings
- including fists that travel well across the centerline of the body, and
fists that almost hit them in the chin. When you get good, you can do that
too -- if you choose.
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Icabod (above) is using the technique described at left. The world-class
racewalker below has his own technique -- though note he is shown finishing
a 50km race.
Note how the walker above is pumping his arms up and down while swinging
them fore and aft. He is probably trying to compensate for some very tired
legs. |
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