The Ski Erg Explained - technique, benefits and program design
The Ski Erg is a cyclical exercise which is particularly challenging on the core and lats (but keep in mind that the goal of cyclical work is typically to challenge the metabolic system, not muscle endurance!)
Execution:
1. Start in a fully extended position with your arms overhead gripping the handles.
2. Drop into the ground, and in unison bend the hips and knees while pulling and driving the hands towards and past the thighs.
3. Return the way you came to the starting position, “reloading” into extension then repeating the concentric flexion movement over and over.
4. Repeat at an appropriate pace - something you can maintain throughout your workout.
Benefits:
Aerobic development
Improved muscle endurance in upper body pulling and full body flexion
Low demand on the brain because of no eccentric
Blood flow
Less taxing than something like a rower (when you build efficiency in the technique)
Great complement with bending exercises in mixed modal work
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