Hey!

I'd like to say I think it's SO cool you play rugby! Thought about doing that and then decided to join rowing. Sorry, that wasn't your question.

The thing with rowing is that it's all about your legs. Start with your arms and legs stretched out and your back straight but forward (so you feel the stretch in your hamstrings). Then bend your legs as well, without changing anything about the rest of your position. This is where your stroke begins. Start by pushing your legs out, this is where the power is!! Then your back comes around. Be sure to keep it straight while tilting it to an angle slightly more than 90degrees. Then your arms will follow in a natural flow (you'll want to pull the handle to about your midriff).

In the recover, start by pushing away your arms, then follow with your back (again, keep it straight and bend forward from the hips until you feel your hamstrings) and then bend your knees. if you've practiced this a few it will start to feel slightly less awkward and you can start getting your splits lower.

Hope that helps. Good luck!

I think the Concept2 website has the best technique videos.

http://www.concept2.com/indoor-rowers/training/technique-videos