Ski Ergometer
Description
The ski erg (skiing ergometer) is a cardio machine that simulates the double-pole technique of cross-country skiing. You stand facing the machine and pull two handles down from overhead repeatedly. It builds tremendous full-body cardio while training the lats, core, and triceps. It is especially popular in CrossFit and Nordic skiing communities.
Muscle Group
Equipment Required
Ski Ergometer Instructions
- Stand facing the ski erg with feet hip-width apart, about an arm’s length away.
- Reach up and grip both handles with palms facing each other.
- Stand tall with hips slightly hinged back.
- Drive both handles down by pulling with your lats, hinging at your hips, and contracting your core.
- Continue pulling until the handles reach your hips. Your torso should hinge forward.
- Stand back up while letting the handles return overhead. Use the cable retraction.
- Maintain rhythm — pull, return, pull, return.
- Use for steady-state cardio (5 to 30 minutes) or intervals.
Ski Ergometer Form & Visual
Ski Ergometer Benefits
- Full-body cardiovascular conditioning
- Builds lat and core strength
- Low-impact on the joints
- Excellent CrossFit and Nordic ski training tool
- Easy to scale by adjusting damper and effort
- Burns calories at a high rate
Ski Ergometer Muscles Worked
- Latissimus dorsi (heavy involvement)
- Core (anterior chain)
- Triceps brachii
- Hamstrings and glutes (hip hinge)
- Posterior deltoid
- Trapezius
Ski Ergometer Variations & Alternatives
- Rowing Machine
- Assault Run
- Air Bike
- Single-Arm Ski Erg
- Ski Erg Sprint Intervals
