Ski Erg

Which muscles does it train?

Equipment needed

How to perform it

Cardio sessions are prescribed by duration, distance, calories, or machine level according to the training goal.

Execution and technique cues

• Stand facing the machine with feet hip-width apart and reach up to grab the handles with slightly bent elbows.
• Keep the core braced and the hips slightly hinged to engage the posterior chain.
• Pull the handles down continuously by driving the elbows down and back while hinging the hips.
• Maintain a fluid, rhythmic pulling motion, extending the arms behind the hips at the bottom before letting the cords retract under control.

Common mistakes

• Pulling entirely with the arms without engaging the core and hips.
• Rounding the lower back excessively during the pulling phase.
• Allowing the knees to collapse inward during the continuous movement.

Frequently asked questions

Should I bend my knees during the movement?

Yes, a slight bend in the knees is necessary to assist the hip hinge and absorb the force during each pull.

How do I improve my efficiency on the Ski Erg?

Focus on driving the movement from your core and hips rather than using just your arms, keeping a consistent rhythm.

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