How to Use the SkiErg
Strengthen Your Arms, Legs, and Abs at Once With This Low-Impact Cardio Workout
I love lifting weights and sprinting, but with all the stress I put on my body, it's important I incorporate low-impact workouts into my routine. There's nothing wrong with cardio machines like the elliptical and bike, but honestly, I find them extremely boring.
A few months ago, I began using the SkiErg on the days when I need to give my joints a break, and I love it. As the name implies, the SkiErg simulates the motion of skiing, sans the cold temperatures and all the gear.
"The SkiErg is a low-impact form of cardiovascular exercise that works your arms, core, and legs," Felix Ferreira, NASM-certified trainer at Equinox in New York City, told POPSUGAR. It won't hurt your joints, but it will definitely kick your ass — in a good way, of course.
How to Use the SkiErg
- Before getting started, adjust the resistance of the machine. Anywhere between two and four is a good starting point for beginners. If this feels too easy, feel free to increase the resistance.
- Begin facing the machine with your feet hip-width apart. Reach your arms up and grab the handles (one should be in each hand).
- With power, pull the handles down as you simultaneously bend at your knees and hips. You should look like you're cross-country skiing. Be sure to keep your core engaged and your back flat.
- Keep your arms in tight as you pull the cables down. At the bottom of the pull, fully extend your arms back behind you, similar to a triceps kickback.
- Reverse this movement and simultaneously reach your arms up as you lift up on the balls of your feet. Your arms and hips should be fully extended. Quickly pull back down and continue to repeat this motion.
- Start with a medium pace to become comfortable with the movement. Once you've got it down, begin to increase your speed.
Beginner Ski-Erg Workout
Before getting started, be sure to activate your abdominal muscles and warm up your body with exercises like plank walkouts.
For the workout, complete 100 meters of skiing (the amount of time will vary person to person) and then take 30 seconds of rest. Repeat this for a total of 10 rounds. Don't forget to cool down once you've finished the workout!
| DISTANCE (METERS) | NOTES |
|---|---|
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds | |
| 100 | Perform with max effort |
| Rest for 30 seconds |
