Ski Erg

What it is

This exercise simulates cross-country skiing, engaging your entire body in a powerful, rhythmic motion. You will primarily work your latissimus dorsi (lats), triceps, and shoulders in your upper body, along with your core for stability. Your quadriceps, hamstrings, and glutes also contribute significantly to the drive and recovery phases, making it an excellent full-body cardiovascular workout.

Technique tips

• Initiate the pull by driving your hips back and down, not just with your arms.
• Keep your core braced throughout the entire stroke for stability and power transfer.
• Extend your arms fully overhead during recovery, maintaining a slight bend in your knees.
• Focus on a powerful, fluid movement, driving the handles down to your hips each stroke.
• Exhale forcefully as you pull the handles down, inhaling as you extend upwards.
• Maintain a controlled return; do not let the handles snap back quickly.

How to track your progress

Log distance and time. Straddly tracks your pace and your longest effort, and marks new bests automatically.