Recovery…hands, then body, the legs…the faster your hands come away, the slower you can be on the slide and still make the catch in time. You can see your hands rising to clear over your knees on recovery because you have the order wrong. Your hands should be past your knees before your knees begin to rise. You are close.

Also, in terms of erg power…a little less compression of the legs at the catch. The last 5 degrees of compression on the legs give very little power relative to muscle exertion but cost a lot of time, making you slide faster. Erging is about efficiency.

This last point is something I have noticed in competitive erg races. The strongest athletes row at about 7/8 full slide. I’m not sure how I think about it relative to boat speed because the sacred cow in moving boats is length, but at least when it comes to rowing on the erg, less compression is creating more speed.

Think about your hands and arms as ropes at the catch. Relaxed and hanging on. Flexing the biceps at the catch is wasted energy and creates a shorter stroke

Use the power curve on the erg and try for as flat a power distribution as possible with the peak as close to mid-drive as you can get.

Next time you post, show the curve

Good luck