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.
Quantified Rowing 
Hi Greg. I had some of the same problem you are talking about in this article. I had a stroke analysis done by Zeno Muller. His recommendation to help fix it was to sit on your “sit bones” in your butt. And put your sit bones on the very front of the seat. So your only siting on the first few inches of the seat and that helps to keep the pelvis in a correct tilt. And also to move the hands very fast away from the body and down toward your shins. I do have two videos that I can show you with a before and after I worked on this. Let me know what you think.
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I’ve been doing a bit better with a Concept2 seat pad that has holes for my sitz bones. Now it is more just an effort to remember the sequence and consciously get my straight back into the catch position before breaking my knees on recovery. I worked on it today during my 10K and it was a real challenge. I would do OK when I really thought about it, but if my thoughts drifted to something else (like holy crap, my heart rate is pretty darn high, I hope I don’t blow up!), then I would catch myself slumping at the finish.
Thanks for the suggestion though. I’ll try scooting a bit further forward on the seat.
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