You will constantly Improve
All rowers, at all levels, are constantly improving and working on their technique. Here are some technique tips. You can constantly refer back to these. They will make more sense over time. Relax, have fun, and be patient with yourself.
FIND A VERTICAL SHIN
In the catch position, you need a vertical shin with tight foot straps.
ENGAGE YOUR LOWER HALF
As you press back, straighten your knees. You will find power through the legs and butt. 60% of the effort comes from the lower body. Engage the lower body to get the most power as you press off the foot plates.
Hinge from the Hips
Bring your shoulders in front of your hips when you row. You want your torso to be in an 11-oclock and 1-oclock position. You will feel the back of your legs stretch out and your lower back as well.
KEEP THE KNEES STRAIGHT
Straighten your knees an extra second. As you come forward, don't let the knee bend too soon or you will bump into your knees and miss the stretch!
LIGHTEN THE HAND GRIP
You should keep the hand grip light, don't muscle the bar! Engage the shoulder blades as you row. Your upper body should only provide 10% of the effort!
Keep a tall torso
Slouching is very common. FIGHT THE URGE to sink into your seat. Keep a long spine and tight abs.