Early Vertical Forearm in Freestyle – Paddle Grab | GoSwim TV

One of the key components to an efficient and powerful freestyle, is establishing the "early vertical forearm" to connect with the largest surface area of water during the arm pull phase. Being connected to the water sounds excellent, but being able to do it. and do it repeatedly can be extremely challenging.

The hand and wrist are traveling under neath the elbow.
The elbow is held high or in-line with underside of the torso.

EVF with R. arm as left arm begins entry. This
is a good example of a front quadrant stroke.

Example of a "high-elbow-hinge" at the
point of the EVF.

EVF with elbow pop and overlap
of the pull arm and entry arm

Here are some things to think about.

To establish an early vertical forearm (EVF), your recovery arm must travel and enter along the path or line of the shoulder. If the recovery arm is out-of-position, the path of motion of the arm will be to narrow or to wide, resulting in compensatory in-and-out movements that'll defeat the ability to establish a EVF.

Keys:

1. Must have appropriate amount of body rotation.
2. Exiting hand on recovery arm must lift from the elbow, establish itself on the imaginary shoulder line or where the shoulder would be if you were lying face down (prone). 
3. Arm entry occurs along the shoulder line with palm facing down and finger-tips flat during reach phase
4. From reach phase, perform flexion at wrist to initiate catch and continue into elbow flexion to establish EVF.  This is referred to as "a high-hinged-elbow".
5. Hand and wrist travel down and elbow "pops" out to the side, allowing arm to travel on the shoulder line. 
6. The elbow is at the depth of bottom of the torso during the EVF and beginning of the pull phase.

The EVF in freestyle allows for maximum pulling surface area, aids in the alignment of the arm pull and creates a better connection with the rest of the body. 

Here is a brief a video from GoSwim TV, showing an alternative use of hand paddles to establish the EVF.

Freestyle – Paddle Grab | GoSwim TV

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.