The SkiErg is often treated as an arm exercise. It is not. A good stroke uses your whole body, and using it properly saves your arms and grip for later stations.
The stroke
1. The catch
Stand tall, arms extended above your head, holding the handles. Knees soft.
2. The drive
Start the pull by hinging at the hips and bending your knees slightly, using your body weight to pull the handles down. Your arms stay fairly straight at first.
3. The finish
As your hands pass your face, pull through with your arms, finishing with your hands near your thighs. Your hips are hinged and your knees slightly bent.
4. The recovery
Stand back up, bringing your arms back up. Pause briefly at the top.
Common mistakes
- Arms only: pulling with the arms without hinging. Tires quickly.
- Squatting: bending the knees too much. The movement is a hinge, not a squat.
- Rushing the recovery: no time to reset.
- Too high a stroke rate: short, fast strokes waste energy.
Damper
A moderate damper setting suits most people. A very high setting makes each stroke heavier and tires you faster.
Breathing
Breathe out on the pull, in on the recovery.
Drills
- Hinge only: arms straight, use only the hinge.
- Arms only: to feel the arm finish.
- Full stroke at low rate: focus on a strong, long pull.
Sessions
- 5 × 500 m at race pace, 1 minute rest.
- 10 × 1 minute hard, 1 minute easy.