Ski Erg
- Intermediate
- Machine
The ski erg reproduces the double-pole action of cross-country skiing. You start tall with the handles above eye level and elbows bent, then initiate by engaging the core and dropping the head, chest and shoulders so the arms follow rather than lead. The drive is a hip hinge and not a squat, and the core and lats generate the power.
Double poling runs a proximal to distal chain: trunk flexion first, then shoulder extension via latissimus dorsi and pectoralis major, then elbow extension via triceps, with rectus femoris and gluteus maximus contributing more as speed rises.
How to do the Ski Erg
- Stand about eighteen to twenty-four inches from the flywheel with your feet shoulder-width apart.
- Take a handle in each hand and raise them slightly above eye level with the elbows bent to about ninety degrees.
- Brace the core and start the drive by dropping the head, chest and shoulders so the arms follow.
- Push the hips back into a hinge and drive both handles down alongside your thighs.
- Finish with the knees bent and the arms extended by the hips, thumbs pointing toward the thighs.
- Stand back up and lift the arms into the next stroke, taking about twice as long as the drive.
Muscles worked
- Primary:
- Back, Core, and Triceps
- Secondary:
- Shoulders, Chest, Quads, and Glutes
Why train it
- One of very few cardio machines driven mainly by the upper body and trunk rather than the legs.
- Trains the same proximal to distal chain used in double poling, from trunk flexion to elbow extension.
- Non-impact and upright, so it loads the posterior chain without any landing forces.
Common mistakes
- Squatting instead of hinging, which takes the trunk out of the drive and leaves the arms to do the work.
- Pulling with the arms from the top, which starts the stroke with the weakest link in the chain.
- Bending the wrists or fully locking the arms at the finish, which stresses the joints with no added power.
- Rushing the recovery back to the top, which shortens the next stroke and drops power output.
Frequently asked questions
What muscles does the Ski Erg work?
The Ski Erg trains the back, core, and triceps as the main targets. Expect the shoulders, chest, quads, and glutes to take some of the load as well.
What equipment do I need for the Ski Erg?
The Ski Erg needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Ski Erg suitable for beginners?
With some training behind you. The Ski Erg is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Ski Erg at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Ski Erg should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Ski Erg?
Backstroke Swim, Battle Ropes, and Man Maker train the same primary muscles as the Ski Erg. Pick whichever one matches the equipment in front of you.