SkiErg

A standing cardio exercise on a ski ergometer that combines a forceful double-pole pull with a small hip hinge to train full-body power and endurance.

How to do it

1. Stand facing the SkiErg with the handles overhead and the feet about hip-width apart.
2. Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips.
3. Finish with the hands beside the thighs and the knees softly bent.
4. Let the cords retract as you return the arms overhead and stand tall.
5. Repeat smoothly while keeping the heels planted and the torso controlled.

Tips

• Lead the pull with the lats instead of turning it into an arm-only movement.
• Keep the hinge compact; do not collapse into a deep squat.
• Allow the handles to return under control so the cords stay taut.

Muscles

Primary: Lats, Abs, Triceps

Secondary: Glutes (max), Hamstrings, Quadriceps