How to Ski Erg

The SkiErg is a versatile machine frequently utilized in CrossFit workouts to enhance strength, aerobic capacity, stamina, and endurance. While some athletes enjoy using it and others may dislike it, the SkiErg has become a staple in many WODs (Workouts of the Day) and training programs. To ensure you are well-prepared for any WOD that includes the SkiErg, it is essential to incorporate regular training sessions with this machine into your fitness routine.

Introduction:

The Ski Erg, inspired by Nordic skiing, is an effective and engaging cardio exercise that has gained popularity in CrossFit and fitness training. This machine mimics the movement of cross-country skiing, providing a full-body workout that enhances endurance, strength, and coordination. Whether you’re looking to diversify your cardio routine or improve your overall fitness, the Ski Erg is an excellent addition to your training arsenal. In this guide, we’ll explore the mechanics of the Ski Erg, provide a step-by-step tutorial, and offer tips on equipment, scaling, and common mistakes to help you get the most out of this versatile exercise.

Steps in the Ski Erg movement

1. Setup: Stand with your feet shoulder-width apart, facing the Ski Erg. Grasp the handles with an overhand grip, ensuring your elbows are slightly bent.
2. Starting Position: Raise the handles above your head, keeping your arms extended but not locked. Your body should be in a tall, upright position.
3. Engage Core and Begin Pull: Engage your core muscles and initiate the movement by pulling the handles downwards while simultaneously bending at the hips and knees. Your upper body should hinge forward.
4. Drive Down: As you pull the handles down, drive through your legs, extending your hips and knees forcefully. Your hands should move past your thighs as you fully extend.
5. Return to Starting Position: Reverse the movement by allowing the handles to rise back to the starting position in a controlled manner. Your body should return to an upright posture, ready to begin the next repetition.
6. Continuous Movement: Repeat the pulling motion in a rhythmic and continuous manner, maintaining a steady pace and consistent form throughout your workout.

What Equipment is needed

Ski Erg Machine: The primary piece of equipment for this exercise, designed to simulate Nordic skiing.
Comfortable Footwear: Athletic shoes with good support and grip.
Proper Attire: Moisture-wicking workout clothes that allow for a full range of motion.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Reduced Resistance: Adjust the resistance on the Ski Erg to make the exercise easier, allowing you to focus on form and technique.
Shorter Intervals: Begin with shorter intervals of work and rest, gradually increasing the duration as your endurance improves.
Partial Range of Motion: If full extension is challenging, start with a smaller range of motion and increase it as you build strength and confidence.

Common Mistakes to Avoid:

Poor Posture: Maintain a tall, upright position at the start and avoid slouching during the movement.
Using Arms Only: Engage your core and legs to drive the movement, rather than relying solely on your arms.
Inconsistent Rhythm: Aim for a smooth and consistent rhythm, avoiding jerky or rushed movements.

Benefits of the Movement:

Full-Body Workout: Targets multiple muscle groups, enhancing overall strength and endurance.
Low-Impact Cardio: Provides an effective cardiovascular workout with minimal impact on the joints.
Improves Coordination: Enhances coordination and timing through the synchronized movement of the upper and lower body.
Versatile Training Tool: Can be used for high-intensity intervals, steady-state cardio, or as part of a larger workout routine.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Latissimus dorsi, deltoids, triceps, quadriceps, hamstrings, glutes.
Secondary Muscles: Core stabilizers, including the abdominals and obliques, as well as the muscles of the lower back.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Rowing Machine: Similar full-body cardio exercise, focusing more on the pulling motion.
Assault Bike: Combines upper and lower body movement for a robust cardiovascular workout.
Elliptical Trainer: Provides a low-impact cardio option with an emphasis on the legs and arms.
Swimming: Offers a full-body workout with a strong emphasis on upper body pulling and core engagement.

Check out the exercise library for more alternatives!

Warm-Up Before Using the SkiErg

Before hopping on the SkiErg, a proper warm-up is crucial for preventing injury and optimizing performance. The SkiErg engages multiple muscle groups, so it’s important to get the body ready for the dynamic pulling motion and full-body effort involved.

Start with light cardio to increase your heart rate and blood flow. You can hop on a stationary bike, jog lightly, or perform jumping jacks. The goal here is to loosen up the muscles and joints and elevate your body temperature, which helps with overall flexibility and readiness for the SkiErg’s range of motion.

Next, move on to dynamic stretches and mobility exercises that target the shoulders, hips, and legs. A few key warm-up moves include:

Arm Circles: Stand tall and perform slow, controlled arm circles in both directions to open up your shoulders and increase range of motion.
Hip Flexor Stretch: Kneel on one knee, with the other foot forward, and gently press your hips downwards. This stretch helps prepare the hip flexors for the bending and extending movement in the SkiErg.
Leg Swings: Holding onto a sturdy surface for balance, swing one leg forward and backward, gradually increasing the range of motion to activate your hamstrings and hip flexors.
Torso Rotations: Stand with your feet hip-width apart and gently rotate your torso from side to side. This movement helps warm up the core muscles, which are crucial for stabilizing your body during the SkiErg workout.

Finally, perform a few light reps on the SkiErg itself. Set the resistance low, and focus on the form. Keep the movements slow and controlled as you practice the pull, engaging both the upper and lower body. This not only helps prime your muscles but also allows you to reinforce good technique before starting your workout.

A thorough warm-up will improve your performance on the SkiErg, allowing you to pull harder and faster without risking strains or injuries. By taking the time to prepare, you can also increase your range of motion, which will help you get the most out of every repetition.

Interval Training on the SkiErg

Interval training is one of the best ways to utilize the SkiErg for cardio improvement, fat burning, and endurance building. By alternating between high-intensity bursts and short recovery periods, you can push your cardiovascular system to new levels while engaging the muscles of your upper and lower body.

A basic HIIT (High-Intensity Interval Training) session on the SkiErg might look like this:

30 seconds of intense pulling (sprinting as fast as possible)
30 seconds of rest or light pulling
Repeat for 10-15 rounds

This short yet intense workout will raise your heart rate, push your aerobic and anaerobic capacities, and work your muscles harder than a steady-state session. These bursts of high effort followed by rest force your body to adapt, leading to increased stamina and endurance over time.

Another effective method is Tabata training on the SkiErg, which follows a similar structure but is even more intense:

20 seconds of maximum effort pulling
10 seconds of rest
Repeat for 8 rounds (4 minutes total)

The Tabata protocol has been shown to improve both aerobic and anaerobic capacity in a short period of time. This method is great for those looking to get a lot of work done in a minimal amount of time.

Benefits of interval training on the SkiErg:

Improved cardiovascular fitness: Your heart and lungs must work harder during intervals, making them more efficient over time.
Increased calorie burn: HIIT workouts keep your metabolism elevated even after the workout, known as the “afterburn effect” (EPOC).
Muscle endurance: Alternating between sprints and recovery helps build endurance in your muscles, allowing you to maintain effort for longer periods in future workouts.

To mix things up, try adjusting the intervals. For example, use a 40:20 work-rest ratio or alternate between different resistance levels on the SkiErg. You can also combine SkiErg intervals with other exercises like burpees or kettlebell swings to create a full-body circuit workout.

Interval training keeps your SkiErg sessions varied, intense, and effective, making it a great tool for both short, high-intensity workouts and longer endurance-based sessions.

How to Track Progress on the SkiErg

Tracking your progress on the SkiErg is essential if you want to see improvements and set measurable goals. Fortunately, the machine’s monitor offers a variety of metrics that can help you monitor your performance, including distance, pace, calories, and split times. Here’s how to use these metrics effectively to keep pushing your limits.

Track Distance: The SkiErg allows you to track how far you’ve skied in meters. By recording your total distance over a specific time period (e.g., 500 meters, 1000 meters, etc.), you can set a benchmark for your fitness level. Over time, aim to improve the distance you cover in the same amount of time, or reduce the time it takes you to reach a certain distance. For example, aim to shave a few seconds off your 500-meter time with each session.
Monitor Pace: The display on the SkiErg shows your pace, typically in minutes per 500 meters. This is a valuable indicator of your speed and stamina. To improve your pace, focus on building a steady rhythm with powerful pulls, and work on increasing your stroke rate as your fitness improves. Aiming for a faster pace in each session is a great way to track progress.
Calorie Tracking: The calorie display helps you see how much energy you’re burning during your workout. While calorie counting is not always the most accurate indicator of performance, it can be motivating if you set a target to burn a certain number of calories per session. This can also be helpful in weight loss or fat-burning goals.
Split Times: A key feature to track is your split time, which shows how long it takes you to complete 500 meters. If you’re doing interval training or longer steady-state sessions, try to maintain or reduce your split times. This will help you gauge how consistently you’re working throughout your session.
Power Output (Watts): For those focusing on strength and power, tracking your watts on the SkiErg is important. The higher your power output, the harder and more effectively you’re pulling. Use this number to monitor improvements in power, especially during sprints or HIIT workouts.

Common Misconceptions About the SkiErg

Despite its growing popularity, there are still some common misconceptions about the SkiErg that can hold people back from fully utilizing this powerful machine. Let’s clear up a few of the most widespread myths.

“The SkiErg is only for upper body strength”
While the SkiErg does target your upper body muscles—especially the shoulders, lats, and arms—it’s actually a full-body workout. A proper SkiErg movement also heavily engages your legs, glutes, and core. By driving down with your legs and hinging at your hips, you incorporate your lower body into each stroke, making it an effective exercise for building overall strength and endurance.
“It’s only for CrossFit athletes”
Though the SkiErg is commonly associated with CrossFit, it’s a versatile piece of equipment suitable for anyone, regardless of their fitness background. Whether you’re a runner looking to switch up your cardio routine, an endurance athlete working on stamina, or someone who wants a low-impact option for burning calories, the SkiErg fits into various training plans. It’s an accessible and efficient cardio tool for beginners and experienced athletes alike.
“The SkiErg is easy compared to other cardio machines”
At first glance, the SkiErg might look less intimidating than other cardio machines like the rowing machine or assault bike, but don’t be fooled—it’s a serious workout. Because the movement is unfamiliar to many people, it challenges your coordination, strength, and endurance in new ways. Many athletes find it more difficult than rowing or biking due to the unique engagement of the upper body and core. The intensity of the SkiErg is easily adjustable, but it can be as challenging as any other cardio machine, especially if you focus on proper form and maximize your effort.

By addressing these misconceptions, you can approach your SkiErg workouts with the right mindset, making sure you’re using it to its full potential and reaping the full-body benefits it offers.

Q&A for Ski Erg

How to properly use SkiErg?
To use the SkiErg properly, maintain an upright posture, engage your core, and use a smooth, controlled pulling motion. Focus on driving through your legs and hips while keeping your arms relaxed but engaged.

What is the efficient SkiErg technique?
An efficient SkiErg technique involves a coordinated effort between your upper and lower body. Ensure you initiate the movement with your core, follow through with your arms, and maintain a consistent rhythm to maximize efficiency.

How long should I SkiErg for?
The duration of your SkiErg session depends on your fitness goals. Beginners might start with 10-15 minute sessions, while more experienced users can aim for 20-30 minutes or incorporate it into interval training.

Is SkiErg harder than rowing?
SkiErg can be perceived as harder than rowing due to the different muscle groups engaged and the unique movement pattern. Both machines offer challenging workouts, but personal preference and fitness levels can influence perceived difficulty.

How long to do 10 calories on SkiErg?
The time to burn 10 calories on the SkiErg varies based on individual fitness levels and intensity. On average, it might take between 30 seconds to 1 minute for most users at a moderate pace.

Why is the SkiErg so hard?
The SkiErg is challenging because it engages multiple muscle groups simultaneously and requires significant coordination and endurance. The unique movement pattern also demands strong core stability and cardiovascular fitness.

What is a good pace on a SkiErg?
A good pace on the SkiErg varies by fitness level, but a common benchmark is maintaining 2:00 to 2:30 minutes per 500 meters. Adjust your pace based on your goals and training intensity.

Is the SkiErg effective?
Yes, the SkiErg is highly effective for building cardiovascular endurance, full-body strength, and improving coordination. It’s a versatile tool that can be used for various training styles, including HIIT and steady-state cardio.

What is the best damper setting for SkiErg?
The best damper setting on the SkiErg depends on your fitness level and training goals. Beginners might start with a lower setting (2-4) to focus on technique, while advanced users might use higher settings (6-10) for more resistance.

Does the SkiErg build muscle?
While primarily a cardiovascular exercise, the SkiErg also helps build muscle endurance and strength, particularly in the upper body, core, and legs. Consistent use can lead to improved muscular definition and endurance.

Is SkiErg best cardio?
The SkiErg is an excellent cardio option, especially for those seeking low-impact, full-body workouts. However, the best cardio exercise is subjective and varies based on individual preferences and fitness goals.

What to do instead of SkiErg?
If you don’t have access to a SkiErg, alternatives include rowing machines, assault bikes, elliptical trainers, or swimming. These exercises offer similar full-body cardiovascular benefits.

How to master the SkiErg?
To master the SkiErg, focus on technique, consistency, and progression. Regularly practice with proper form, gradually increase your workout intensity, and incorporate interval training to enhance your skills.

What is a good 1K SkiErg time?
A good 1K SkiErg time varies by fitness level, but for many, completing 1,000 meters in 4 to 5 minutes is a solid benchmark. Competitive athletes might aim for sub-4-minute times.

What are the cues for SkiErg?
Key cues for the SkiErg include maintaining an upright posture, engaging the core, initiating the pull with your hips, and following through with your arms. Focus on a smooth, controlled motion and consistent rhythm.

How to set up a SkiErg?
To set up a SkiErg, adjust the foot straps for a secure fit, set the damper to your desired resistance level, and ensure the handles are within easy reach. Stand with proper posture before starting your workout.

What should the drag factor be on a SkiErg?
The ideal drag factor on a SkiErg depends on your fitness level and training goals. A common range is between 100-140, but beginners may start lower to focus on technique, while advanced users may prefer higher settings.

Do you need a floor stand for SkiErg?
A floor stand for the SkiErg is optional but can enhance stability and portability. It allows for better positioning and is useful for those who want to move the machine easily.

Conclusion:

Incorporating the Ski Erg into your training routine can significantly enhance your cardiovascular fitness, muscular endurance, and overall athletic performance. By mastering the correct technique and consistently challenging yourself, you’ll reap the full benefits of this dynamic and engaging exercise. So, step up to the Ski Erg, focus on your form, and enjoy the journey towards improved fitness and health!