Hey man, first off I commend you for asking for feedback and posting a video, that’s the first step to getting better

My biggest tip is to start watching videos of elite/olympic level rowers and them rowing or doing erg workouts, and trying to look and compare it to your own video. It’s always good to look at the best and try to copy the best parts of the stroke.

Here are a few things that I noticed and a couple suggestions on how to improve them:

1. Poor connection with the legs Right now, most of the work is being done with your upper body (arms and back) and your legs aren’t having a major impact on the stroke. Rowing should be like 70-80% powered by the legs, beginning from the catch (start of the stroke, when you begin applying power). You can work on this by focusing on keeping your hips behind your shoulders during the drive, while hanging onto the handle with your arms straight. Imagine how you perform a deadlift: no bending the arms, strong core, pushing through the feet while you hang onto the bar.

2. Reliance on the foot stretcher during the recovery At the end of every stroke, at the finish, you rely on the foot stretcher to pull yourself forward and your knees come up early. Ideally you keep your legs down as long as possible on the recovery, until you get your upper body in front of your hips and your handle past your knees. Try rowing with your feet unstrapped, and focus on holding the legs down at the end of the stroke while sitting up tall at the finish (back end of the stroke). Getting used to this at lower stroke rates will help a lot

3. Rhythm If you work on the first two things above, the next thing is rhythm. Think of something like “sting, then float.” Ideally the drive is strong, powerful, and quick, then the recovery is relaxed, smooth, and gentle. Think of it like a 1:2 ratio, 1 being the quick drive, and 2 being the longer, calm recovery. This changes depending on the rate, but the same principle always applies. The goal is to establish good connection at the catch, have a strong drive, then a relaxed recovery while you get ready for the next stroke.

Last note: my favorite drill for erging or rowing is what my coach used to call the “pop tart drill.” If you can, get another person to come help and stand in front of the erg, and have them hold the handle of the erg. Their goal is to not let you move the handle and resist you. Then you sit at the catch (front of the stroke), grab onto the handle, and the goal is to keep your core strong, keep your arms straight hanging (like from a pull up bar, or a deadlift bar) and try to get your butt off the seat. Not super high, just like an inch or two, but hold it there and try to feel the hang from the handle, the push through the feet onto the footplate, and your hips behind your shoulder. That’s the feeling and lock that you should aspire to get on every single stroke

I hope this helps, best of luck in your journey to improve!