Videos
Instructions
- Stand facing the SkiErg with feet shoulder-width apart.
- Grip both handles with an overhead grip.
- Engage your core and pull the handles down in a strong, controlled motion.
- Bend your knees slightly and hinge at the hips as you pull.
- Return the handles to the starting position under control and repeat.
Technical Tips
- Keep your spine neutral throughout the movement.
- Drive the movement from the lats and core, not just the arms.
- Avoid jerking or excessive momentum to protect your lower back.
Breathing Tips
- Exhale forcefully during the pull-down phase.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Severe cardiovascular conditions
The SkiErg is a versatile cardio and conditioning machine that replicates the motion of Nordic skiing. Ideal for both beginners and experienced athletes, this exercise emphasizes full-body coordination and power generation through a standing double-pole pull. It’s widely used in CrossFit, functional training, and general fitness routines for improving cardiovascular endurance, muscular efficiency, and overall metabolic conditioning. By engaging both the upper and lower body in a rhythmic pulling pattern, the SkiErg provides a low-impact yet high-intensity workout. It is particularly effective for burning calories, enhancing aerobic capacity, and supporting cross-training efforts. Its upright standing position also makes it suitable for users of varying fitness levels, offering scalable resistance and low joint stress. Whether you're training for winter sports or general endurance, the SkiErg delivers a challenging and efficient workout.
What muscles does the SkiErg work?
The SkiErg primarily works the back, triceps, and shoulders, with secondary activation in the lats, core, and legs, making it a full-body workout.
Is the SkiErg good for weight loss?
Yes, the SkiErg is excellent for weight loss as it combines high-intensity cardio with strength training, boosting calorie burn and metabolic rate.
Can beginners use the SkiErg?
Absolutely, the SkiErg is beginner-friendly with adjustable resistance and a natural movement pattern that's easy to learn and low-impact on joints.
How long should I use the SkiErg for cardio?
For effective cardio, aim for 15 to 30 minutes on the SkiErg, adjusting duration and intensity based on your fitness level and goals.
Is the SkiErg better than a rowing machine?
Both machines are effective; the SkiErg targets more upper body and core, while the rower emphasizes legs and back, making them complementary tools.