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SkiErg
1000m full body workout focusing on upper body and core
Arms Shoulders Core Lower Body
1000m on the SkiErg. This first station sets the tone for your race, targeting your arms, shoulders, and core while engaging your lower body for a complete full-body workout. When executed efficiently, it becomes a powerful full-body movement that tests both strength and endurance.
Technique
- ✓ Start tall, slight bend in knees and hips, arms extended.
- ✓ Initiate drive by crunching core and pushing hips back.
- ✓ Pull handles down and back towards thighs.
- ✓ Finish with arms slightly bent, torso hinged forward.
- ✓ Control the return by extending arms first, then body.
Pro Tips
Engage your core throughout the pull.
Drive powerfully with your legs and hips.
Maintain a long, smooth pull; avoid jerky movements.
Keep arms relatively straight until the hands pass the knees.
Control the return phase; don't let the handles snap back.
Find a sustainable rhythm and breathing pattern.
Common Mistakes
- ✕ Using only arms, neglecting leg and core drive.
- ✕ Pulling too early with bent elbows.
- ✕ Rounding the back excessively.
- ✕ Not achieving full extension at the top.
- ✕ Letting the handles crash at the top.
- ✕ Starting at an unsustainably fast pace.
Preparation
- Dynamic warm-up focusing on shoulders, lats, core, and hips.
- Practice drills focusing on the catch and pull phases.
- Set damper to desired resistance level (usually 5-7).
- Adjust foot straps if applicable.