The SkiErg is less common than rowers and bikes, and many gyms do not have one. You can prepare well without it, but try to use one a few times before your race to learn the rhythm.
What the SkiErg uses
- Hip hinge, as in a deadlift or kettlebell swing.
- Lats and triceps to pull the handles down.
- Core to link the upper and lower body.
- Aerobic fitness to sustain it for 1000 metres.
Alternatives
Band pull-downs
Anchor a resistance band high and pull down with straight or slightly bent arms, hinging at the hips as you would on the SkiErg. Do them in intervals: 30 to 60 seconds on, then rest.
Cable straight-arm pull-downs
On a cable machine, pull a rope or bar down with straight arms, adding a hip hinge. Good for building the specific strength.
Rowing
The rower uses a similar mix of legs, body and arms and builds the same aerobic fitness. It is the best overall substitute for engine work.
Kettlebell swings
Build the hip hinge and power.
Medicine ball slams
Train the fast, downward pull with the whole body.
A sample session
- 5 rounds: 1 minute band pull-downs, 250 m row, 10 kettlebell swings, 1 minute rest.
Learn the machine
The SkiErg has its own rhythm. Before your race, find a gym with one and practise a few 1000 m efforts. See SkiErg technique and SkiErg pacing.