{"id":13344,"date":"2024-06-27T15:56:15","date_gmt":"2024-06-27T14:56:15","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=13344"},"modified":"2024-06-28T16:47:22","modified_gmt":"2024-06-28T15:47:22","slug":"how-to-use-a-ski-erg","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/","title":{"rendered":"How to use a ski erg"},"content":{"rendered":"\n

From technical tips to master to beginner mistakes to avoid, this is the definitive guide on how to use a SkiErg.<\/strong><\/h2>\n\n\n\n

The SkiErg is up there with the best home gym equipment<\/a>, providing total-body movement that, when performed correctly, will hit your lats, triceps, shoulders, core and entire lower body. But while the technique might look simple \u2013\u00a0 you just grab the handles and pull, right? \u2013 to be efficient with every pull, and cover maximum distance for the effort you put in, there are some SkiErg technique tips you should know.<\/p>\n\n\n\n

Common SkiErg mistakes<\/h3>\n\n\n\n

Whether you own your own Concept2 SkiErg<\/a> or use one at your local gym, there are common mistakes you should look to avoid. Typically, beginners will fail to generate enough power through each pull, because they don\u2019t extend through the full range of motion. Your whole body should be involved in the movement \u2013 think \u2018hips, shoulders, arms\u2019 on the way up, and focus on powering down through your lower body on the downward stroke.<\/p>\n\n\n\n

Another rookie error is to drop knees inwards during the quarter squat on the down-pull. Just as that\u2019s a big no-no when you\u2019re squatting \u2013 not just because it will inhibit the force you can generate, but it also places potentially injury-causing stress on the knee joints \u2013 you should make a conscious effort to keep knees in line with toes and hips as you pull the cables down.<\/p>\n\n\n\n

Speaking of the pull, you need to apply the same principles as you would to the rowing machine. Chiefly, that means avoiding over-reliance on the arms. (It’s not the best piece of kit to perform a 30-minute upper-body workout<\/a>.) If you don\u2019t believe us, spend one minute pulling as hard as you can on the SkiErg, using just your arms \u2013 guaranteed your triceps will start to feel it. If you want to use the SkiErg for any kind of endurance work, you\u2019re going to need to hone a more efficient technique that doesn\u2019t turn your arms to jelly.<\/p>\n\n\n\n

Effective SkiErg technique<\/h3>\n\n\n\n
    \n
  • Set up towards the rear third of the platform, with feet roughly hip-width apart.<\/li>\n\n\n\n
  • With arms extended, grab hold of both handles above your head.<\/li>\n\n\n\n
  • Initiate the movement with your upper body \u2013 particularly your lats \u2013 by pulling down.<\/li>\n\n\n\n
  • Next, hinge from the hips with a neutral spine (avoid rounding your back) to drop into a quarter squat.<\/li>\n\n\n\n
  • As the handles reach your hips, complete the pull by extending arms alongside your thighs.<\/li>\n\n\n\n
  • To initiate the new pull, reverse the movement by standing, extending your arms and returning the cables overhead.<\/li>\n\n\n\n
  • As the cables are returned above your head, you might want to allow the momentum to bring you up onto your toes, to allow for a more forceful down stroke, but that\u2019s personal preference.<\/li>\n<\/ul>\n\n\n\n

    At all times, think about hitting that full range of motion with every rep. If your find your arms getting fatigued, you\u2019re not using your lower body enough, so make an effort to drive down through your glutes and hamstrings \u2013 this should relieve tiring arms.<\/p>\n\n\n\n

    Finally, remember to breathe! A simple cue is to exhale as you pull down, and inhale on the release. Effective technique isn\u2019t much use if you\u2019re immediately gasping for air.<\/p>\n\n\n\n

    Focus on form, focus on your breath, and you\u2019ll be good to go.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Find out how to use a SkiErg with these technique pointers and a list of beginner mistakes you need to avoid<\/p>\n","protected":false},"author":20,"featured_media":13349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[1],"tags":[77,749],"yoast_head":"\nHow to use a ski erg | Men's Fitness<\/title>\n<meta name=\"description\" content=\"Find out how to use a SkiErg with these technique pointers and a list of beginner mistakes you need to avoid\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to use a ski erg\" \/>\n<meta property=\"og:description\" content=\"Find out how to use a SkiErg with these technique pointers and a list of beginner mistakes you need to avoid\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/\" \/>\n<meta property=\"og:site_name\" content=\"Men's Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-27T14:56:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-28T15:47:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/11\/shutterstock_1957096414-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"884\" \/>\n\t<meta property=\"og:image:height\" content=\"643\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isaac Williams\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Isaac Williams\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/\",\"url\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/\",\"name\":\"How to use a ski erg | Men's Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/11\/shutterstock_1957096414-2.jpg\",\"datePublished\":\"2024-06-27T14:56:15+00:00\",\"dateModified\":\"2024-06-28T15:47:22+00:00\",\"author\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/46ca812e6ffec18985860405e976611f\"},\"description\":\"Find out how to use a SkiErg with these technique pointers and a list of beginner mistakes you need to avoid\",\"breadcrumb\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/#primaryimage\",\"url\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/11\/shutterstock_1957096414-2.jpg\",\"contentUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/11\/shutterstock_1957096414-2.jpg\",\"width\":884,\"height\":643,\"caption\":\"Man in gym demonstrating how to use a SkiErg\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-ski-erg\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mensfitness.co.uk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Features\",\"item\":\"https:\/\/mensfitness.co.uk\/features\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to use a ski erg\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mensfitness.co.uk\/#website\",\"url\":\"https:\/\/mensfitness.co.uk\/\",\"name\":\"Men's Fitness\",\"description\":\"Expert-led workouts, equipment tests, and top advice - 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