The SkiErg is a fantastic piece of fitness kit that has found its way into most gyms however many new gym goers are unsure of how to use it.
In this blog, we'll explore how to use the SkiErg correctly in order to maximise your efficiency on it and therefore your results. At the end of the blog you will find some workout options for the SkiErg including suggestions for a beginner and advanced athletes..
Before we dive into the specifics of using the SkiErg, it's important to set up correctly:
Stance
Stand with your feet hip-width apart and towards the end of the floor stand. If your ski is on the wall, position yourself about half a metre back from the ski. This distance allows for proper range of motion as well as removing the risk of banging your head on the display screen.
Ski-erg Technique
Initiate the movement: Begin by hinging at your hips. Pushing your hips back towards the wall behind you, keeping your knees slightly bent.
Engage your core and lats: As you hinge at the hips, use your abs to help pull your body down whilst simultaneously using the lats and triceps as you pull the handles down and towards the shins.
Reverse the action: After pulling the handles down, it's time to reverse the action. Start to bring the hands back up as you push the hips forward returning to a standing position reaching up with the handles until they return to your starting position.
Full range of motion: Focus on using full range of motion each pull. By doing so you will be much more efficient and utilise the full length of your body.
Benefits of Ski Erg Workouts
Now that you understand how to use the SkiErg correctly, let's explore some of the benefits you can expect from using the SkiErg in your sessions.
Full-body workout: SkiErg exercises engage multiple muscle groups, including your legs, core, arms and back therefore providing a full-body exercise.
Cardiovascular endurance: SkiErg workouts are intense and can significantly improve your cardiovascular fitness and endurance. You can use the SkiErg for interval sessions or even for your zone 2 and 3 work.
Low-impact: Unlike traditional skiing or other high-impact activities, the SkiErg is gentler on your joints, making it suitable for individuals of all fitness levels.
Time-efficient: SkiErg workouts are highly time-efficient, allowing you to get an intense workout in a relatively short amount of time.
SkiErg damper: What Is the Damper Setting?
The damper setting on a SkiErg is similar to the resistance setting on other exercise machines, such as the flywheel damper on a rowing machine. It controls the airflow into the fan housing, affecting the feel of your pulls. A higher damper setting creates more resistance, making each pull feel tougher, while a lower setting decreases resistance, making it easier to pull.
Using the Damper setting
Now that you know the different damper settings and their purposes, let's discuss how to choose the right one for your workout.
Endurance training: For longer, steady-state workouts designed to build endurance and cardiovascular fitness, opt for a medium damper setting (4-6). This setting provides enough resistance to engage your muscles while still allowing you to maintain a consistent pace to work the heart and lungs more effectively.
Strength and power: When you want to focus on building strength and power, especially in your upper body and core, crank up the damper setting to a higher level (7-10). This added resistance will challenge your muscles more, especially the lats, triceps, hip flexors and abs.
Variability: Don't be afraid to adjust the damper setting during your workout. For instance, you can start with a medium setting for a warm-up, switch to a low setting for speed intervals and then finish with a high setting for building strength.
SkiErg Dos and Don'ts: Mastering the Art of Efficient movement
Don't squat, hinge: One of the most important aspects of proper SkiErg technique is understanding the difference between hinging and squatting. Do initiate the movement by hinging at your hips, pushing the bum back to the wall behind you. This engages your glutes and hamstrings effectively, providing power to your pull. Avoid squatting, as this is inefficient, wasting energy and slowing you down.
Don't go small, get tall: To get the most out of each pull and work your muscles efficiently, focus on achieving a full range of motion. Do extend your body fully during the pull, reaching tall at the end of each pull. This ensures you engage your entire body, from your shoulders down to your core. Avoid short, shallow movements, as they limit the effectiveness o
f the exercise.
Don't knock yourself out, do give yourself space: Your stance on the SkiErg plays a crucial role in your overall experience. Do stand with your feet at hip-width apart and maintain proper spacing between your body and the machine. This allows for a natural range of motion and prevents any potential collisions with the SkiErg during intense workouts.
Exploring SkiErg Alternatives: Diversify Your SkiErg sessions
Below I share some alternative techniques you can use to add variety to your workout routine and target specific areas of your body. In this guide, we'll explore some alternative techniques on the SkiErg to help you add variety to your SkiErg sessions.
1. Alternating arms - a balanced approach: Instead of using both hands simultaneously, try alternating hands when pulling the SkiErg handles. Start by pulling with your left hand, return to the start and then pull with your right, repeating the sequence.
Benefits: This technique challenges your coordination and balance, gives some variety and works each side individually.
2. Split stance ski - focus on single leg strength: Assume a split stance with one foot forward and one foot back. As you pull the handles, emphasise pushing through the front leg. After a set, switch your stance to work the other leg.
Benefits: The split stance SkiErg technique focuses on single leg strength and stability. It's an excellent choice for skiers, athletes or anyone looking to enhance their lower body strength while targeting each leg individually.
3. Seated on a box - lower body injury-friendly: If you have an injury to the lower body that restricts standing exercises, consider sitting on a sturdy box or bench while using the SkiErg. Maintain proper posture and engage your upper body as you pull the handles.
Benefits: Seated SkiErg workouts are gentler on the lower body, making them suitable for individuals with injuries or mobility limitations. This technique allows you to maintain cardiovascular fitness and upper body strength while recovering from lower body issues.
4. Kneeling SkiErg - upper body intensity: Kneel down in front of the SkiErg with both knees on the ground. Hold the handles and perform the skiing motion hinging at the hips still.
Benefits: Kneeling SkiErg exercises provide an intense upper body challenge. This technique isolates the muscles of your arms, shoulders, and core, making it an excellent choice for those who want to focus on upper body strength and endurance.
Workout Ideas for Cardiovascular Endurance
Now that you have a better understanding of how to use the SkiErg, you need some sessions to perform on them. Below are some ideas for beginners and more advanced trainees including more aerobic sessions, interval sessions and AMRAPs with other exercises.
Beginner SkiErg Workout Ideas: Cardiovascular Endurance
Warm-up session:
Start with a pulse raiser such as 2-5 minutes at a moderate pace on the ski.
Then pick 3-5 mobilising and activation exercises for a 5 - 8 minute warmup.
Focus on key areas you need to improve.
Main Workout (15-20 minutes)
Set the SkiErg to a moderate damper setting (around 4-6).
Ski at a steady pace, focusing on maintaining good form.
Perform 3 rounds of the following: Ski for 3 minutes at a moderate pace. Then rest for 1 minute by skiing slowly or simply resting in place.
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
Beginner SkiErg Workout ideas: Interval Training
Warm-up session as above.
Main Workout (10 minutes):
Perform the following interval sets, each consisting of 1 minute of work followed by 30 seconds of rest:
Perform 60s as fast as you can followed by 60s rest
Repeat the above interval sets for a total of 5 rounds.
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
Beginner SkiErg Workout ideas : AMRAP
Warm-up session as above.
Main Workout (15-20 minutes):
Set the Ski Erg to a moderate dampener setting 6-8.
Perform the following AMRAP (As Many Rounds As Possible) circuit in 5 minutes:
250 metres of skiing
10 bodyweight squats
10 squat thrusts
10 Crunches
Repeat the circuit as many times as possible in 8 minutes, aiming for good form throughout.
Take a 2-3 minute rest to recover and catch your breath.
Repeat the AMRAP circuit and the rest period for a total of 2 rounds.
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
Advanced SkiErg Workout ideas: Cardiovascular Endurance
Warm-up session as above.
Main Workout (25-30 minutes):
Set the Ski Erg to a moderate damper setting (around 4-6).
Ski at a steady pace, focusing on maintaining good form and consistent effort.
Perform 4-6 rounds of the following: Ski for 5 minutes at a moderate to intense pace. Then, rest for 1 minute by skiing slowly or simply resting in place.
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
Advanced SkiErg Workout ideas: Interval Training
Warm-up session as above.
Main Workout (15-20 minutes):
Perform the following interval sets, each consisting of 1 minute of work followed by 30 seconds of rest.
Repeat the above interval sets for a total of 8 rounds.
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
Additional Challenge (10-15 minutes):
Perform 30s work, 30s rest for 4-8 rounds
Finish with a 5-minute cool-down, gradually reducing your intensity.
Advanced SkiErg Workout Idea: AMRAP
Warm-up session as above.
Main Workout (20-30 minutes):
Perform the following AMRAP (As Many Rounds As Possible) circuit in 12 minutes:
500metres or 2 mins of skiing
15 kettlebell swings
20 Squat thrusts
Repeat the circuit as many times as possible in 12 minutes, aiming for good form.
Rest to recover and catch your breath ready for Block 2
Perform the following AMRAP circuit in 8 minutes:
250 metres or 2 mins of skiing
10 Goblet squats
20s Plank
Cool Down (5 minutes):
Finish with a 5-minute cool-down, gradually reducing your intensity.
In Conclusion
Incorporating the SkiErg into your training can be a game-changer. By using proper technique and following the steps outlined in this blog, you can make the most of this versatile piece of equipment. SkiErg workouts offer numerous benefits, from a full-body workout to improved cardiovascular fitness. So, whether you're a skiing enthusiast or just looking for a challenging workout, give the SkiErg a try and experience the thrill of skiing in the comfort of your gym or home.
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