Exercise Facts
| Movement Pattern | Conditioning, Pull, Vertical |
|---|---|
| Muscle Group | Core, Lats, Shoulders, Triceps |
| Equipment | SkiErg |
| Environment | Gym |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | — |
| HYROX Station | SkiErg |
Overview
The SkiErg Sprint simulates the dynamic motion of cross-country skiing, providing a powerful combination of cardio endurance and upper-body conditioning. It trains the lats, shoulders, triceps, and core through coordinated downward pulls.
To perform, grasp the handles overhead and drive them down explosively using the lats and core. Return the arms up under control, maintaining a steady rhythm between pulls.
The SkiErg builds total-body coordination while placing heavy emphasis on aerobic and anaerobic capacity. Short sprint intervals develop power and recovery ability, while longer distances enhance endurance and pacing.
For RB100 athletes, a 100-calorie SkiErg test is a brutal benchmark that challenges both strength and grit. Common mistakes include pulling only with the arms or leaning too far forward. Cue “use hips” and “brace core” for proper engagement.
This machine offers joint-friendly, full-body training suitable for all fitness levels, from beginners to competitive HYROX racers.
Setup (Steps)
Grip handles overhead, stand tall.
Execution (Steps)
Pull handles down using lats and hips.
Coaching Cues
“Use hips. Stay tall. Smooth rhythm.”
Common Faults & Fixes
Arm-only pull → drive with core. Overlean → stand upright.
Programming Ideas
10×100m sprints; 100-calorie challenge.
Variations
Double-pole intervals, mixed SkiErg + Row circuits.
Regressions
Shorter intervals, reduced pace.
Standards & Competition Notes
Handles pass hips each stroke.
Safety Notes
Keep knees soft; avoid jerking motion.
