Ski Erg Machine
The Ski Erg Machine is a dynamic full-body cardiovascular exercise that mimics the explosive motion of Nordic skiing. It utilizes a rhythmic hip hinge and overhead pull to build upper body endurance, core stability, and posterior chain power.
Since the Ski Erg is often used for metabolic conditioning, tracking your heart rate response relative to power output is crucial for optimal results. The AI analyzes your HRV and sleep quality to determine if you should perform high-intensity intervals or a steady-state recovery session, helping you avoid burnout. By monitoring your fatigue levels through set-by-set performance data, the app can auto-regulate your workout duration to ensure you are training the correct energy system without overtaxing your recovery capacity.
Form Cues
- Start with your hands high and feet shoulder-width apart
- Initiate the pull by driving your hips back firmly
- Crunch your abs down as you pull the handles
- Extend your arms past your thighs at the bottom
- Rise back up smoothly using your glutes
- Don't squat down with your knees forward
- Don't pull exclusively with your arms
- Don't keep your arms completely straight
- Don't cut the range of motion short at the top
Common Mistakes
- Squatting instead of hinging at the hips
- Using only the shoulders to move the weight
- Leaving the core relaxed during the pull
- Letting the handles snap back up uncontrolled
Muscles Worked
This exercise is a total-body power generator that relies heavily on the General Core and lats to transmit force, while the Anterior Deltoids and Trapezius assist in the arm cycle. The movement is driven by the posterior chain, requiring the glutes and hamstrings to stabilize the powerful hip hinge involved in every stroke.
Primary
Secondary
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