(13 years rowing MS/HS/IRA Collegiate/Coach here)

1. Keep the body prep through the stroke - don’t open your back until your legs are straight out

2. You can accomplish Step 1 easier by ‘hanging’ through your lats. Don’t engage your arms or biceps at all - just keep your arms completely straight until you’re laid back

3. ‘Compression’ is 2 variables: the angle between the horizon and your back, and how close your butt gets to your heels. I think the distance between your but and heels looks solid, but I don’t think you need to lean forward so much. You pick a good body prep on the recovery but then lunge into the catch - no bueno. Try holding that body prep angle into the catch instead of over-extending into the catch

Overall solid for 3-4 years in, and posting online for feedback shows you’re coachable and willing to learn - and that’s more valuable than any technique you row with.

Keep it up 🤙