- EquipmentCardio machine
- PatternCardio
- Repsheld for time
Stand facing the machine with feet hip width apart, holding a handle in each hand with your arms reaching up.
First cueDrive with the body, not just the arms.
How to do the Ski Erg
Set up. Stand facing the machine with feet hip width apart, holding a handle in each hand with your arms reaching up.
- Pull the handles down while hinging at the hips and bending the knees slightly.
- Finish with the hands past your hips.
- Rise back up and reach high for the next stroke.
Form cues
- Drive with the body, not just the arms.
- Keep the arms nearly straight at the start of the pull.
- Stand tall at the top.
Common mistakes
- Squatting deep instead of hinging.
- Pulling with bent arms only.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
Track it in StatBlockFit
In the StatBlockFit app the Ski Erg is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Ski Erg?
Set up: Stand facing the machine with feet hip width apart, holding a handle in each hand with your arms reaching up. Steps: 1. Pull the handles down while hinging at the hips and bending the knees slightly. 2. Finish with the hands past your hips. 3. Rise back up and reach high for the next stroke. Form cues: Drive with the body, not just the arms. Keep the arms nearly straight at the start of the pull. Stand tall at the top. Common mistakes: Squatting deep instead of hinging. Pulling with bent arms only.