Ski Erg

The Ski Erg simulates the double-poling motion of cross-country skiing, delivering a full-body cardiovascular workout that emphasizes the lats, triceps, core, and glutes while developing upper-body pulling power and aerobic capacity.

Instructions

1. Stand facing the Ski Erg machine with feet shoulder-width apart, knees slightly soft.
2. Reach up and grip both cords from the top with a neutral or pronated grip, arms fully extended overhead.
3. Brace your core and squeeze your glutes to create a stable base.
4. Simultaneously drive both arms downward and back, hinging slightly at the hips as the cords descend.
5. Pull your elbows down and back toward your hips, keeping the movement symmetrical on both sides.
6. Follow through until your hands pass your hips and your arms are fully extended behind you, with a slight backward lean at the finish.
7. Allow your arms to rise in a controlled arc back overhead to the starting position, resisting the recoil of the cords.
8. Maintain a rhythmic pace for the desired duration or distance.

Tips

• Grip the cords from the top — avoid gripping from the sides or underneath, which reduces lat engagement.
• The power comes from the lats and core, not just the arms; think of pulling your elbows toward your hips rather than pushing with your hands.
• Hinge at the hips during the pull phase to load the glutes and add power, but avoid excessive forward lean that rounds the lower back.
• Keep the movement symmetrical — uneven pulls waste energy and can stress the shoulder on the dominant side.
• The return (recovery) phase should be controlled, not passive; resist the cords as they recoil to maintain tension and protect the shoulders.
• For steady-state cardio, aim for a smooth, consistent stroke rate (around 30–40 strokes per minute); for intervals, drive harder on the pull and take a full recovery.
• The Ski Erg is low-impact and easy on the joints, making it a good option on recovery days or as a warm-up for pulling movements.