Ski Erg | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Abs / Core

Quick Cues

1

Pull the handles down rhythmically

2

Use arms and legs together

3

Keep pace steady

4

Breathe rhythmically

Equipment Needed

Ski Erg

Stand facing the machine and grab both handles overhead.
Hinge slightly at the hips and brace your core.
Pull both handles down explosively by driving your arms down and hinging forward.
Follow through until your hands pass your hips.
Stand back up and let your arms return overhead in a controlled motion.
Keep your core tight and use your lats, not just your arms.
Continue for the desired duration or distance.

Common Mistakes

Pulling only with the arms

Not engaging the legs during the pull

Setting the damper too high

Pro Tips

Pull with your lats and triceps in a smooth downward motion

Hinge at the hips slightly to engage your core

Use interval training for high-intensity conditioning

Your Progress

Variations

Rowing Machine

Assault Bike

VersaClimber