Smart Workout Diary

SkiErg

A standing cardio exercise on a ski ergometer, using both handles together to simulate double-poling.

Demonstration

SkiErg — demonstration 1
SkiErg — demonstration 2

Instructions

  1. Stand facing the SkiErg with feet about shoulder-width apart. Hold both handles above shoulder level with your elbows slightly bent.
  2. Brace your abdomen, hinge forward at the hips and bend your knees slightly as you drive both handles downward together.
  3. Finish with your hands alongside your thighs and arms extended. Stand tall as your hands return upward, then repeat rhythmically.
Muscle Group
Cardio
Other Muscle Groups
Lats, Triceps, Abs, Glutes, Quads
Type
Cardio
Mechanics
Compound
Movement Patterns
Vertical Pull, Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Cardio
Difficulty
Beginner

Technique tips

  1. Coordinate the torso, legs and arms instead of pulling with your arms alone.
  2. Maintain a controlled back position and avoid turning the movement into a deep squat.
Exercise library