SkiErg Technique
The SkiErg was initially designed as a tool for Nordic ski training, specifically as a way to train the powerful, full-body double poling motion. Even if you're not training for skiing, the double-pole technique is a unique way to build power and endurance focused on your core and upper body, while providing a full body cardiovascular workout.
People use many different techniques on the SkiErg, and ultimately you need to find a safe movement that best helps you achieve your goals.
The Start
Begin with your hands and feet shoulder-width apart 18-24 inches away from the flywheel and hands slightly above your head. Your arms should be bent.
Muscles engaged
Primary (red): triceps, trapezius, lats, calves
Secondary (yellow): abs, back extensors, glutes, hamstrings, hip flexors, quads and shins
The Pull
Drive the handles downward by engaging your core abdominal muscles and bending your knees. Maintain the bend in your arms to keep the handles fairly close to your face.
Muscles Engaged
Primary (red): triceps, lats, abdominal muscles, hip flexors, shins
Secondary (yellow): quads, back extensors, glutes, hamstrings, calves
The Finish
Finish the drive with knees slightly bent, and arms extended down alongside your thighs.
Muscles Engaged
Primary (red): triceps, abdominal muscles, hip flexors, shins
Secondary (yellow): quads, back extensors, glutes, hamstrings, calves
Return
Extend your arms upward and straighten your body to return to the start position.
Muscles Engaged
Primary (red): quads, glutes, hamstrings, back extensors, deltoid front part, trapezius upper part, pectoralis upper part, calves
Secondary (yellow): abdominals, shins, hip flexors