Exercise Facts
| Movement Pattern | Core, Hinge, Pull |
|---|---|
| Muscle Group | Core, Lats, Rear Delts, Triceps |
| Equipment | SkiErg |
| Environment | Gym, Home |
| Skill Level | Beginner, Intermediate |
| Series | HYROX Functional Series |
| HYROX Station | SkiErg |
Overview
The SkiErg is often underestimated, but it is one of the most effective pieces of cardio equipment for building endurance, upper-body pulling power, and core coordination. Designed to simulate Nordic skiing, each pull involves engaging the lats, triceps, and abdominals in a powerful downward motion, while hinging at the hips to drive efficiency.
In HYROX, competitors complete 1,000m on the SkiErg per round, making pacing strategies essential. Unlike a rower, where you can coast slightly on the recovery, the SkiErg demands constant effort. This creates a high cardiovascular load while reinforcing a strong posterior-chain hinge pattern.
Training with intervals on the SkiErg builds both aerobic base and anaerobic power. For example, 8×250m sprints with equal rest sharpens speed, while 2,000m steady efforts build resilience. RB100 athletes can aim for 10×100m to hit the “100-rep” theme while improving efficiency.
Technique is critical: beginners often turn it into a squat, which wastes energy and reduces carryover. Instead, think of pulling with the lats and hinging slightly at the hips, keeping knees soft but not driving into a full squat. Smooth rhythm and breath control prevent the frantic jerky motion that exhausts energy stores too quickly.
Setup (Steps)
Stand facing SkiErg, handles overhead.
Execution (Steps)
Initiate with lats, hinge at hips, and pull handles to thighs in a smooth rhythm.
Coaching Cues
“Initiate with lats.” “Hinge, don’t squat.” “Smooth, cyclical rhythm.”
Common Faults & Fixes
• Squatting instead of hinging → Keep knees soft and hinge.
• Overusing arms → Engage lats/hips first.
• Jerky motion → Focus on tempo.
Programming Ideas
• Strength endurance: 8×250m @1:1 rest.
• Endurance: 1,000m steady @ ~80% effort.
• RB100: 10×100m intervals.
Variations
Single-arm SkiErg, Tabata (20:10).
Regressions
Shorter repeats (50–100m).
Standards & Competition Notes
HYROX 1,000m per SkiErg station.
Safety Notes
Avoid lumbar hyperextension; brace core.
