Ski Ergometer

How to Perform the Ski Ergometer

1. Stand facing the ski erg machine with your feet hip-width apart, knees slightly bent, and grab the handles with both hands overhead.
2. Initiate the pull by driving your arms downward while simultaneously hinging at the hips and bending your knees slightly.
3. Engage your lats and core to pull the handles powerfully down past your hips in a smooth, fluid motion.
4. At the bottom of the pull, your arms should be behind your body, your torso should be hinged forward, and your knees slightly bent.
5. Allow the handles to return upward as you extend your hips and stand back up tall with arms reaching overhead.
6. Immediately begin the next pull once your arms reach full extension overhead.
7. Maintain a rhythmic cadence and breathe out during each pull and in during the recovery.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides an intense full-body cardiovascular workout with minimal joint impact
• ✓Develops pulling strength and muscular endurance in the lats, shoulders, and core
• ✓Highly versatile for steady-state cardio, HIIT, and CrossFit-style conditioning

Pro Tips

• ●Focus on smooth, powerful strokes rather than fast, short pulls for maximum efficiency.
• ●Keep your core braced throughout each stroke to transfer power effectively from your upper body.
• ●Use the ski erg for intervals (e.g., 30 seconds on, 30 seconds off) for highly effective conditioning.

Recommended Sets & Reps