How to Do SkiErg: Step by Step
- Stand tall, reach arms overhead to grab handles
- Hinge at hips and pull handles down past your knees
- Drive with the lats and core — not just the arms
- Return to standing and repeat rhythmically
Common Mistakes to Avoid
- Pulling with arms only instead of using the hip hinge
- Standing too far from the machine
- Not engaging the core — letting the back do all the work
- Pulling too fast and losing rhythm
SkiErg Tips
- Think about the movement as a standing crunch combined with a lat pulldown
- Keep a slight bend in your knees throughout
- In Hyrox, pace yourself — 1000m on the SkiErg is a grind, not a sprint
- Use your bodyweight to drive the pull, not just arm strength
Muscles Worked
backcoreshoulderstriceps
Equipment
ski erg
Tracking
Timed