Ski-Erg
The Ski-Erg replicates the powerful pulling motion of cross-country skiing, combining a strong arm drive with controlled hip and knee movement. Each rep starts with an overhead pull and finishes with a smooth return, creating a rhythmic pattern that builds both strength and cardiovascular endurance. The pulling action heavily involves the latissimus dorsi — a muscle that functions as the primary driver in vertical and diagonal pull movements (Buonsenso et al., 2025).
The upper back, shoulders, arms, and core absorb the primary workload, while the legs assist with stability and power transfer. Proper technique calls for a tall posture, braced core, and coordinated timing between upper and lower body. The abdominal muscles contribute significantly during the forceful pull-down phase, working to stabilize the trunk and transfer power efficiently (Escamilla et al., 2006).
Commonly featured in conditioning sessions, interval training, and performance-oriented programs like HYROX or functional fitness competitions, the Ski-Erg works well as a standalone effort or as part of circuits. Adjustable resistance makes it suitable for beginners through advanced athletes, offering a scalable, low-impact way to build work capacity and full-body coordination.
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Technique and form
How to perform the Ski-Erg
- Stand facing the Ski-Erg machine with your feet hip-width apart and grip the handles with palms facing inward at shoulder height.
- Engage your core and maintain a slight forward lean from your hips while keeping your back straight and shoulders relaxed.
- Begin the movement by extending your arms overhead while maintaining a slight bend in your elbows, and simultaneously rise onto the balls of your feet.
- As you pull downward, drive your arms forward and down while bending at the hips and slightly at the knees, exhaling during this portion of the movement.
- Continue pulling the handles down past your torso, keeping your elbows close to your body and wrists straight throughout the movement.
- Once your hands reach hip level, begin to straighten your legs and return to a more upright position while maintaining core tension.
- Allow the handles to rise back up in a controlled manner as you inhale, returning to the starting position with arms extended overhead.
- Repeat the motion in a fluid, rhythmic cycle, focusing on generating power from your legs and core rather than solely from your arms.
Important information
- Keep your back straight throughout the entire movement to protect your spine and maximize power transfer from your lower body.
- Focus on driving the movement from your legs and core rather than pulling primarily with your arms and shoulders.
- Adjust the resistance level based on your fitness goals – lower resistance for endurance training, higher resistance for power development.
- Maintain a consistent rhythm and avoid jerky movements that could strain your shoulders or lower back.
Common Mistakes: Ski-Erg
Benefits of the Ski-Erg
Muscles Worked: Ski-Erg
The Ski-Erg is a cardiovascular exercise that keeps your heart rate elevated while actively engaging lats, traps and core. Here is how the body is involved.
Primary muscles engaged
Lats — Your lats work continuously throughout the movement, providing power and propulsion with every rep.
Traps — Your traps work continuously throughout the movement, providing power and propulsion with every rep.
Abs — Your core work continuously throughout the movement, providing power and propulsion with every rep.
The cardiovascular system is the primary beneficiary of the Ski-Erg, with your heart and lungs adapting over time to handle greater workloads.
Risk Areas
FAQ - Ski-Erg
The Ski-Erg primarily targets your latissimus dorsi, trapezius, and abdominal muscles, while also engaging your shoulders, triceps, and quadriceps during the full movement pattern. The pulling motion heavily activates your posterior chain, making it an excellent complement to push-dominant exercises in your training program.
Lower damper settings (1-4) are ideal for endurance work, technique development, and recovery sessions, while higher settings (7-10) increase resistance for power development and strength training. Most intermediate athletes find a setting between 5-7 provides a balanced workout that challenges cardiovascular capacity without compromising technique.
The most common mistakes include relying too heavily on arm strength instead of engaging the core and legs, rounding the lower back during the pull, and failing to fully extend at the top of the movement. Focus on initiating power from your legs and core, maintaining a neutral spine throughout, and creating a fluid, continuous motion rather than disconnected pulls.
You can use the Ski-Erg for 10-20 minute steady-state cardio sessions, incorporate it into HIIT workouts with 30-second all-out efforts followed by rest periods, or add it to circuit training between strength exercises. For cross-training purposes, 2-3 Ski-Erg sessions per week of varying intensities will significantly improve your upper body endurance and cardiovascular fitness.
Yes, the Ski-Erg can be modified for those with lower body limitations by performing the exercise seated on a box or bench, focusing primarily on the upper body pulling motion. This makes it an excellent cardio option for those recovering from knee, ankle, or hip injuries who still want to maintain cardiovascular fitness without lower body impact.
Scientific References
Buonsenso A, Di Fonza D, Di Claudio G, et al. · J Funct Morphol Kinesiol (2025)
Dos Anjos FV, Boccia G, Brustio PR, et al. · Physiol Meas (2022)
Escamilla RF, McTaggart MS, Fricklas EJ, et al. · J Orthop Sports Phys Ther (2006)
Sources are peer-reviewed academic publications from PubMed.
Ski-Erg
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