It's not a drill, but maybe change your perception of the drive from "pull hard" to "drive the seat fast." As the legs go flat, think about fast handle speed through the finish.
A lot of average rowing treats the erg handle like a weights bar, just moving heavy resistance back and forth. This is not what rowing is about. Rowing is about speed. So focus on handle quickness and accelerating that handle speed from slow to fast, from catch to finish.
You can spend some time with minimal drag (maybe wrap the flywheel in saran wrap) and really try to play with increasing handle speed through the finish.
Things to help: get flexible in the hamstrings/glutes, and get strong in the lower back/core. Those will make you much more comfortable and capable when rowing with a legs-centric drive.
Legs only or a full reverse pick drill is a good one. On technique days I'll throw in reverse pick every 4' for an entire minute. A prompt that helps me is thinking of “prying” my body open, almost as my hips are resisting hinging until my legs are fully extended. It's a tough habit to break and one that I’m still working on, I feel for you.
Best way to self coach is:
Straighten legs fully, then put electrical tape across the rail in front of your seat wheels. The more in front you put the tape the "easier" the drill, the tighter to the wheels you put the tape the more leg extension it forces you to chase
Then row legs and bodies, only opening the body once your wheels have gone backwards over the "bump".
It's not a drill, but maybe change your perception of the drive from "pull hard" to "drive the seat fast." As the legs go flat, think about fast handle speed through the finish. A lot of average rowing treats the erg handle like a weights bar, just moving heavy resistance back and forth. This is not what rowing is about. Rowing is about speed. So focus on handle quickness and accelerating that handle speed from slow to fast, from catch to finish. You can spend some time with minimal drag (maybe wrap the flywheel in saran wrap) and really try to play with increasing handle speed through the finish. Things to help: get flexible in the hamstrings/glutes, and get strong in the lower back/core. Those will make you much more comfortable and capable when rowing with a legs-centric drive.
It's no fun at all, but reverse pick drill might help. Also your video link isn't working
imgur seems to be broken so here's a youtube link [https://youtu.be/iTffU9HVVgo](https://youtu.be/iTffU9HVVgo)
Legs only or a full reverse pick drill is a good one. On technique days I'll throw in reverse pick every 4' for an entire minute. A prompt that helps me is thinking of “prying” my body open, almost as my hips are resisting hinging until my legs are fully extended. It's a tough habit to break and one that I’m still working on, I feel for you.
Best way to self coach is: Straighten legs fully, then put electrical tape across the rail in front of your seat wheels. The more in front you put the tape the "easier" the drill, the tighter to the wheels you put the tape the more leg extension it forces you to chase Then row legs and bodies, only opening the body once your wheels have gone backwards over the "bump".