Exercise library
SkiErg
The SkiErg mimics the double-pole motion of cross-country skiing, building full-body conditioning with a strong emphasis on lats, triceps and core.
MachineCardioIntermediate
- Equipment
- Machine
- Focus
- Cardio
- Level
- Intermediate
- Suggested sets
- Work by distance or time, e.g. 500–1000 m or 3–5 minute intervals.
- Muscles worked
- LatsTricepsAbsShouldersCardiovascular
How to do it
- 1Stand tall holding the handles overhead with a slight bend in the knees.
- 2Hinge at the hips and pull the handles down explosively past your chest.
- 3Finish the pull near your thighs as you crunch your abs and bend forward.
- 4Let the handles travel back up under control as you stand tall again.
- 5Find a smooth, continuous rhythm for the prescribed distance or time.
Tips & tricks
- Drive with your bodyweight and hips, not just your arms.
- Keep the pulls long and powerful rather than short and choppy.
- Relax your grip slightly to save your forearms over longer efforts.
Common mistakes
- Pulling only with the arms and ignoring the hip hinge.
- Standing too stiff and losing the downward body drive.
- Gripping too hard and fatiguing your forearms early.
