The SkiErg is one of HYROX's most challenging exercises- here's how to nail it
Ski erg machines are one of the lesser-known cardio machines than, say, treadmills or rowing machines, but that’s not to say they’re any less reputable. The reason you may not have heard of a ski erg is probably because the first one only launched in 2009 (for context, the first treadmill was invented in 1952, giving it a 57-year head start). What’s more, ski ergs were initially only intended for Nordic cross-country skiers to train when they didn’t have access to a mountain/snow (they use the same movement, which we’ll explain in a mo).
Endurance and functional fitness athletes were next to join the ski erg train, shortly followed by your average gym-goers (including us - big fans over here), and most recently, HYROX fans, with the ski erg being one of the eight workout stations involved in a HYROX race. So, what exactly is a ski erg machine, how do you use one, and what are the best ski erg workouts to try ahead of HYROX? Here's a guide.
Meet the expert: Andy Vincent is a renowned strength and conditioning coach.
What is a ski erg machine?
As mentioned, the ski erg machine hails from Nordic cross-country skiing. That’s where the ‘ski’ part of the name comes from. Andy Vincent, a strength and conditioning coach who often uses the machine adds: ‘Erg stands for ergometer, which is a device that measures the work you put in. Back in the day, this is the device that pro skiers would use to measure their data and get better for their next competition.
‘Concept2 is the brand that founded the SkiErg machine. You may know them for their RowErg machine, the rower. The SkiErg uses the same concept that the rowing machines of the brand do, but you use it in a standing position, pulling down on two handles that mimic the technique used in Nordic skiing.’
What are the benefits of using a ski erg?
Cardio endurance is the obvious one, but ski erg machines also help you build muscular strength at the same time, as Vincent explains: ‘The ski erg is an upper-body focused conditioning tool.’ Here are some more reasons you might want to try incorporating a ski erg into your weekly routine:
It’s low-impact
It can be adapted to suit different training types, from LISS to HIIT
It gives your lower body a rest
Improves upper-body strength
It doesn’t require much technique
What muscles does a ski erg work?
Vincent cites the following muscles:
Lats
Upper back
Heart (and respiratory system)
The ski erg also works your core since the downward pulling motion can act as a crunch.
Is a ski erg better than a rower?
We totally get where you’re coming from if you’re wondering what the difference in the benefits of using a ski erg and rowing machine is – they’re practically the same movement (just standing on a ski erg), after all. But as for whether a ski erg is ‘better’, it comes down to what you’re hoping to get from your workout.
Vincent gives the following examples: ‘If you want a low-impact workout but have a history of lower back pain, the ski erg machine might be better than rowing since it doesn’t require as much effort from your lower back.
‘On the other hand, if you want a cardio workout, have no injuries, but your upper-body endurance is lacking, a rowing machine might be better since it still requires a lot of leg strength, so you won’t need as much from your upper-body.’
How to use a ski erg
Stand with your hands and feet shoulder-width apart and hands slightly above your head, holding onto the two handles of the ski erg. Your arms should be bent.
Pull the handles downward by engaging your core muscles, bending your knees and pushing your hips back at the same time as pulling. Maintain a bend in your arms to keep the handles fairly close to your face.
Finish the drive with your knees slightly bent, arms extended down alongside your thighs, in an almost squat-like position, knees parallel.
Extend your arms upward and return your body to standing to repeat.
5 ski erg workouts
1.Ski erg pyramid: 1-2-3-4-3-2-1 minutes
Ski 1 minute hard, rest 1 minute; ski 2 minutes hard, rest 2 minutes; ski 3 minutes hard, rest 3 minutes; ski 4 minutes hard, rest 4 minutes; ski 3 minutes hard, rest 3 minutes; ski 2 minutes hard, rest 2 minutes; ski 1 minute hard, rest 1 minute.
Best for: those who have plenty of experience with ski ergs and/or are looking to nail a HYROX
2. Ski erg intervals
Ski 40 seconds hard, rest 20 seconds x 10; rest for 3 minutes. Repeat x two.
Best for: those who have decent experience with ski ergs. Increase the number of rounds to ramp up the intensity if you're working towards a HYROX
3. Ski erg 100m sprints
Ski as fast as you can for 100m; rest for 90 seconds. Repeat x five.
Best for: those who have decent experience with ski ergs and/or are looking to improve their anaerobic capacity. Increase the number of rounds to ramp up the intensity
4. Ski erg drop sets
Ski 500m in 2 minutes; rest for 90 seconds. Ski 500m in 1 minute 58 seconds; rest for 90 seconds. Continue reducing each ski round by two seconds until you can't do any more.
Best for: those who have decent experience with ski ergs and/or are looking to improve their endurance. Increase the number of rounds to ramp up the intensity
5. Ski erg beginner workout
Ski at a comfortable pace for 30 seconds; rest for 2 minutes. Repeat x 3.
Best for: those who haven't used a ski erg before
HYROX ski erg tips
PT and HYROX champion Annette De Wolf says:
Feet are hip distance apart. Start with your hands on the handles as high as possible, then pull with bent arms while you bring your upper body down and hinge your hips at the same time. Keep your back straight. Fully extend your arms down and behind you. Now, your arms go fully up again and your hips push through like a kettlebell swing.
The golden ratio is 1:2 drive to recovery phase. So take 1 second to pull, and 2 seconds to bring your arms back up.
Train at high volumes, including a regular 5k and occasional 10k.
Practice ski erg interval training. For example, do 10 x 1-min on + 1-min off at RPE 8. Or 10 x 1-5-min at RPE 9 with 10min rest in between.
Practice long interval training, such as 8 x 1km skis with 2-min rest in between.
Train on the damper you will use on race day. Use these as a guide for your category: Woman open = damper 5. Men open and woman pro = damper 6.
The don’ts: avoid jumping, butterflying, only using your arms, short pulls, and squatting too much (you want to conserve energy in your legs).
Keep your eyes on the ski erg screen. This will also mean you don't bend over too much, which is a good thing as this makes it harder for you to breathe.
When training, add the ski erg in between your running so you get used to the running/workout changeovers.
Best ski erg machines
If you’re serious about making a ski erg a regular part of your routine, we’d highly recommend going with its mothership Concept2. This is the top rated iteration on Amazon, with 5 stars. It can be mounted on a wall or used with the floor stand, and it works for the traditional technique (i.e. pulling both handles down at once), or alternate arm techniques. This version also has the most advanced performance monitor, tracking distance, speed, pace, calories and watts. It’s compatible with your iPhone or Android, too – just download the Concept2 app and connect via bluetooth.
The next best thing after Concept2’s OG ski erg is this machine by METIS. At £530, it’s considerably cheaper than the original Concept2, so a good choice if you’re fairly new to the machine. It has 10 adjustable resistance levels and comes with a blue backlit display for you to track your stats.
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SkiErg machines are one of the lesser-known cardio machines than, say, treadmills or rowing machines, but that’s not to say they’re any less reputable. The reason you may not have heard of a SkiErg is probably because the first one only launched in 2009. For context, the first treadmill was invented in 1952, giving it a 57-year head start. What’s more, SkiErgs were initially only intended for Nordic cross-country skiiers to train when they didn’t have access to a mountain/snow (SkiErg machines mimic the exact same movement used in Nordic skiing, which we’ll explain in a mo).
Endurance and functional fitness athletes were next to join the SkiErg train, shortly followed by your average gym-goers (including us - big fans over here). So, what exactly is a SkiErg machine, how do you use one, and is it actually worth taking your routine off-piste and giving it a go?
What is a SkiErg machine?
As mentioned, the SkiErg machine hails from Nordic cross-country skiing. That’s where the ‘ski’ part of the name comes from. Andy Vincent, a strength and conditioning coach who often uses the machine adds: ‘Erg stands for ergometer, which is a device that measures the work you put in. Back in the day, this is the device that pro skiiers would use to measure their data and get better for their next competition.
‘Concept2 is the brand that founded the SkiErg machine. You may know them for their RowErg machine, the rower. The SkiErg uses the same concept that the rowing machines of the brand do, but you use it in a standing position, pulling down on two handles that mimic the technique used in Nordic skiing.’
What are the benefits of using a SkiErg?
Cardio endurance is the obvious one, but SkiErg machines also help you build muscular strength at the same time, as Vincent explains: ‘The SkiErg is an upper-body focused conditioning tool.’ Here are some more reasons you might want to try incorporating a SkiErg into your weekly routine:
It’s low impact
It can be adapted to suit different training types, from LISS to HIIT
It gives your lower-body a rest
Improves upper-body strength
It doesn’t require much technique
What muscles does a SkiErg work?
Vincent cites the following muscles:
Lats
Upper back
Hips
Hamstrings
Heart (and respiratory system)
The SkiErg also works your core since the downward pulling motion can act as a crunch.
Is a SkiErg better than a rower?
We totally get where you’re coming from if you’re wondering what the difference in the benefits of using a SkiErg and rowing machine is – they use practically the same movement (except you're standing with a SkiErg), after all. As for whether a SkiErg is ‘better’, it comes down to what you’re hoping to get from your workout.
Vincent gives the following examples: ‘If you want a low-impact workout but have a history of lower-back pain, the SkiErg machine might be better than rowing since it doesn’t put as much pressure on your lower back.
‘On the other hand, if you want a cardio workout, have no injuries, but your upper-body endurance is lacking, a rowing machine might be better since it still requires a lot of leg strength, so you won’t need as much from your upper-body.’
How to use a SkiErg
Stand with your hands and feet shoulder-width apart and hands slightly above your head, holding onto the two handles of the SkiErg. Your arms should be bent.
Pull the handles downward by engaging your core muscles, bending your knees and pushing your hips back at the same time as pulling. Maintain a bend in your arms to keep the handles fairly close to your face.
Finish the drive with your knees slightly bent, arms extended down alongside your thighs, in an almost squat-like position, knees parallel.
Extend your arms upward and return your body to standing to repeat.
Check out this video for more tips.
Best SkiErg machines
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