1. paddle with straight arms. get ALL your paddle movement from body rotation
2. pause then aim at the water and stab the paddle in while still rotated
3. keep the center of the paddle centered on your chest.
4. keep the top hand level as it comes across and drive it across as if you are pushing open a big door.
Getting the blade in early and FULLY before pulling usually makes the biggest difference in efficiency. Most people pull too early and end up with a very short stroke that ends too late.
Not sure why your head is turning side to side. Quit watching your paddle and look straight ahead.
In my sea kayak I tend to paddle with my knees off the braces and back not touching the back band. Being all locked in is nice for really rough conditions but limits your leg drive and core rotation.
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