Last night I did 5mins on the rower trying to mimic this technique (very slow and controlled). Wow, I was doing this wrong big time. I was doing exactly what he was warning against; pulling on your feet and driving your knees up to return to the “catch” position. It will take some practice to be able to do it the way he explained. It felt “chunky” and less fluid, but I definitely felt less stress in the hip flexors.
I also did 2 sets of this, as recommended by @IronOne in JM’s log.
Holy, these were fricken tough! 10 reps was RPE 10 lol That was not an easy movement for me. This may have identified a weakness I should be working on?