Ski Erg
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Technique
Stand facing the ski erg machine, gripping a handle in each hand at the top of the pull. Hinge forward at your hips while pulling both handles down past your thighs, engaging your lats and core. Return your arms back up overhead as you stand back upright. Keep a steady, rhythmic pace for the prescribed duration.
Steps
- Stand facing the machine, gripping a handle in each hand at the top of the pull
- Hinge forward at your hips while pulling both handles down past your thighs
- Engage your lats and core throughout the pulling motion
- Return your arms back up overhead as you stand back upright
- Keep a steady, rhythmic pace for the prescribed duration
Common mistakes
- Pulling mainly with the arms instead of driving from the hips and lats
- Standing too far from the machine, limiting the range of the pull
- Losing rhythm and rushing strokes instead of a steady pace
Variations
- Ski erg intervals alternating hard efforts with easy recovery pace
- Single-arm ski erg pulls for unilateral core and lat work
- Ski erg for max distance in a fixed time for a conditioning test
Related exercises
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Try ForceIndex freeFAQ
What muscles does Ski Erg work?
Muscles: Lats, Abs, Triceps.
What equipment do I need for Ski Erg?
Equipment: Machine.
Where can I do Ski Erg?
Location: Gym.
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