SkiErg Technique

People use many different techniques with the SkiErg. The technique outlined on this page is based on the powerful, efficient double-pole technique used by cross-country skiers. Using this technique will ensure a low-impact, full-body workout for your upper body, core, and lower body. The technique is broken down into segments.

Double Pole Technique

• Start tall, stay athletic: Stand upright with feet shoulder width apart and 18”- 24” from the flywheel. Arms will be bent at 90° and slightly above eye level. Knees will have a slight bend and engage your core before each pull.
• Lead with your upper body: Initiate the drive by engaging your core, dropping your head, chest, and shoulders, your arms follow naturally.
• Use a hip hinge, not a squat: Drive the handles downwards by hinging at the hips before bending your knees. Push your hips back slightly as you crunch forward to generate a powerful, efficient movement. Tip: Visualize it as if you are slamming a medicine ball, drive through the hips and let your arms follow.
• Finish every stroke: Drive the handles alongside your thighs with purpose. After each pull, the knees are bent, and arms are extended along your hips. The thumbs are aiming for the thighs. Your wrists should not bend. Your arms should not fully extend. Think ‘Hat to Pockets’.
• Control the recovery: Stand up and elevate your arms for the next stroke. Use the return of the stroke to breathe and set up for next strong pull. Aim for a 1:2 drive-to-recovery ratio, a powerful pull and smooth return.

Classic Skiing Technique

• Alternate arm pulls.
• Keep some bend in the pulling arm for a stronger position.
• Softly bend knees and engage core with each pull.
• Similar to Double Pole technique, engage through lats.

Technique Tips

• You may come up on your toes at the start of each pull.
• Engage your core and lats. These larger muscle groups drive the power; the arms finish the movement.
• The goal is to create a smooth, fluid, continuous motion.

Seated Position SkiErg Technique

• A seated position isolates the upper body and core.
• A great workout for adaptive athletes, or those recovering from lower body injuries.