Here is a frame grab from the video I posted on Wednesday.  I am mid recovery.  At this point, my arms are extended, my back should be in the catch position and I am starting to roll up the slide.  I have drawn a line from my knee to my hip, then to my mid back, and then to the back of my shoulder joint.  You can see the shallow angle that my hip is making.  Essentially, my hips are rocked back in the same position through the whole stroke.

Compare that to the video I uploaded after figured out what was going on.  I am consciously trying to sit up and hinge at my hips during the recovery.  It is the same moment in the stroke.  The yellow lines are from the picture above.  The blue lines are the connecting to the same points in my mid back and shoulder as the first picture.  So, this is about a 25 degree change in the angle that my hips are making with my back.

The good news is that this conforms more closely with what a stroke should look like and enables a great deal more back swing.  The bad news is that trying to make this change after rowing 16 million meters on the erg is horrifyingly hard.  It’s like walking with a stone my shoe.  The other thing is that by hinging on my hips, I am rolling over my sitz bones every stroke.  Today I tried a C2 seat pad with sitz bones holes and that helped a bit, but I am still sore in those spots.

This is a very hard thing to do.  I hope it helps in the long run.