All exercises
SkiErg
SkiErg develops powerful arm drive and strong trunk bracing with a simple, repeatable motion. It borrows the feel of cross-country skiing poling, which is famous for demanding full-body endurance.
Instructions
Stand facing the SkiErg with feet hip-width apart and hands gripping the handles overhead. Set the core and hinge slightly at the hips. Pull the handles downward by driving the arms and engaging the core, finishing near the hips. Allow the handles to return upward in a controlled manner while maintaining balance and posture.
Avoid Common Mistakes
• pulling only with the arms and not using the core
• excessive bending or rounding of the lower back
• rushing the movement without control
• losing balance by leaning too far forward
Variations
• steady aerobic effort
• double-pole style pulls
• high-intensity intervals
• alternating arm pulls
• technique-focused slow pulls
Type:
cardio
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
machine