The SkiErg is a great machine for improving your cardio fitness, building muscular endurance and adding variety to your workouts. However, learning how to use a SkiErg correctly can help you get more from every pull while keeping your technique controlled.

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You do not need to be an experienced athlete to use the SkiErg. Whether you are new to the gym or looking for a different conditioning exercise, understanding how to use a SkiErg can help you feel more confident when approaching the machine.

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This guide explains the basic movement, common mistakes and beginner-friendly workouts to help you get started.

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What Is a SkiErg?

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A SkiErg is a cardio and conditioning machine that copies the pulling motion used in cross-country skiing.

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The machine uses a flywheel and resistance system to create a challenging workout. Unlike some cardio machines that focus mainly on the legs, the SkiErg involves your upper body, core and lower body.

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The main muscles used include:

• Upper back and lats
• Shoulders and arms
• Abdominals
• Glutes
• Hamstrings
• Lower back

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In addition, the SkiErg is a low-impact cardio option. As a result, it can be useful when you want to raise your heart rate without relying on repeated running or jumping.

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How to Use a SkiErg Correctly

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Learning how to use a SkiErg starts with the right technique. Before increasing your speed or power, focus on smooth and controlled movements.

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1. Set Up Your Stance

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Stand facing the machine with your feet around shoulder-width apart. Keep your knees slightly bent and your weight balanced through the middle of your feet.

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Next, reach up and hold one handle in each hand. Your arms should be extended, but avoid locking your elbows.

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Before starting the movement, keep your shoulders relaxed and gently engage your core.

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2. Begin With Your Arms Extended

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Start with both handles held above shoulder height. Your arms should point towards the top of the machine while your body remains upright.

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At this stage, avoid leaning backwards or lifting your shoulders towards your ears. Instead, maintain a relaxed and stable position.

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3. Hinge Forward From Your Hips

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As you begin the pull, slightly bend your knees and hinge forward from your hips. Keep your spine neutral and avoid rounding your lower back.

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Your core helps transfer force between your upper and lower body. For this reason, keep your torso stable as you move.

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4. Pull the Handles Down

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Drive the handles down towards your thighs using your arms, lats and core. Think about pulling your elbows down and back rather than simply bending your arms.

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Your hips and knees should also contribute to the movement. However, avoid turning the exercise into a deep squat. The aim is to create a smooth and powerful pull using your whole body.

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5. Finish Near Your Thighs

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At the bottom of the movement, your hands should finish near your upper thighs. Keep your knees slightly bent while your torso stays hinged forward.

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Do not pull the handles too far behind your body. This may place extra stress on your shoulders and make the movement less efficient.

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6. Return to the Starting Position

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Allow the handles to move upwards in a controlled way. Gradually straighten your hips and knees, then extend your arms towards the top of the machine.

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The recovery phase is just as important as the pull. Therefore, avoid letting the handles snap back or rushing into the next repetition.

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Repeat the movement with a steady rhythm. Once your technique feels comfortable, you can gradually increase your pace.

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Choosing the Right Resistance

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Most SkiErg machines allow you to adjust the resistance using a damper setting. However, a higher resistance does not automatically mean a better workout.

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If you are new to the machine, begin with a moderate setting. This should allow you to maintain good technique throughout your session.

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Rather than focusing only on the resistance level, pay attention to the following:

• Start with a pace you can maintain.
• Keep your breathing steady and controlled.
• Focus on smooth, consistent technique.
• Aim to maintain a similar level of effort throughout the session.
• Notice how quickly you recover between intervals.

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As your fitness improves, you can experiment with different resistance levels. Even so, increase the challenge gradually while keeping your movement controlled.

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Common SkiErg Mistakes to Avoid

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The SkiErg becomes easier to use once you understand the movement. Nevertheless, a few common mistakes can reduce its effectiveness.

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Pulling Only With Your Arms

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The SkiErg is designed to involve your whole body. If your arms do all the work, you may fatigue quickly and struggle to maintain your pace.

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Instead, use your core, hips and legs to help generate power. Your arms should guide and finish the pull rather than doing everything alone.

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Rounding Your Back

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A slight forward hinge is part of the movement. However, avoid collapsing through your spine or rounding your lower back excessively.

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Keep your core engaged and maintain a controlled posture throughout each repetition. If your form starts to change, reduce your effort and reset your position.

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Squatting Too Deeply

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Your knees should bend slightly during the pull. But, the movement should not become a deep squat.

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Too much knee movement can make the exercise less efficient. It may also place more emphasis on your legs than necessary.

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Using an Inconsistent Rhythm

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Pulling hard for a few repetitions before slowing down can make it difficult to complete your workout.

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Instead, aim for a pace you can maintain. After that, you can increase your effort during shorter intervals or more demanding sessions.

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Rushing the Recovery

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The return phase gives you time to reset your posture and prepare for the next pull.

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Allow the handles to rise smoothly. As a result, you will be better able to maintain your technique and breathing throughout the session.

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Beginner SkiErg Workout Ideas

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Once you understand how to use a SkiErg, you can begin adding it to your training routine. Start with manageable sessions and increase the intensity over time.

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Beginner Endurance Session

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Try this simple workout:

• 3-minute easy warm-up
• 5 rounds of 1-minute SkiErg effort
• 1-minute easy recovery between rounds
• 3-minute cool-down

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Focus on maintaining a consistent pace. Avoid sprinting during the first round, as this may leave you with too little energy for the rest of the workout.

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Short Power Intervals

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For a more intense session, try the following:

• 5-minute warm-up
• 10 rounds of 20 seconds of strong effort
• 40 seconds of easy recovery
• 3–5-minute cool-down

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During each interval, aim for a powerful but controlled movement. If your technique starts to break down, reduce your effort.

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Full-Body Conditioning Circuit

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The SkiErg can also be included in a wider circuit:

1. 250 metres on the SkiErg
2. 10 bodyweight squats
3. 8 incline press-ups
4. 20-second plank
5. Rest for 60 seconds
6. Repeat for 3–4 rounds

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This workout combines cardio, strength and core training. It can also complement Functional Fitness Training: How CrossFit-Style Workouts Boost Everyday Power, which explores how functional exercises can support strength and movement in everyday life.

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Benefits of Using a SkiErg

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Adding the SkiErg to your workouts can support several areas of fitness.

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Improved Cardiovascular Fitness

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The SkiErg can raise your heart rate quickly. Therefore, it works well for steady cardio, interval training and conditioning sessions.

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Full-Body Muscle Engagement

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The pulling motion works your upper body, while your core, hips and legs help generate power and maintain control.

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Low-Impact Conditioning

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The SkiErg does not involve repeated running or jumping. As a result, it can provide a lower-impact option when you want to vary your cardio training.

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Better Muscular Endurance

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Repeated pulls challenge your muscles to keep working over time. This can help improve stamina during circuits and other conditioning workouts.

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More Variety in Your Routine

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Using different equipment can make your training more interesting. For example, you can use the SkiErg for a standalone cardio session, short intervals or a full-body circuit.

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How Often Should You Use a SkiErg?

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Your ideal SkiErg frequency depends on your current fitness level and wider training schedule. If you are a beginner, start with one session per week.

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As your fitness improves, you can gradually add more sessions. However, avoid completing intense SkiErg intervals every day, especially if you also perform demanding back, shoulder or full-body workouts.

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Remember to give your muscles time to recover. You can also train with a friend to make conditioning sessions more enjoyable and consistent.

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Working out with someone else can provide extra encouragement and accountability. For more ideas, read Better Together: How Social Fitness Boosts Your Motivation.

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Start Building Your SkiErg Technique

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Learning how to use a SkiErg starts with good technique rather than maximum intensity. Use your arms, core, hips and legs together, maintain a steady rhythm and choose a resistance level that allows you to move comfortably.

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As you practise how to use a SkiErg, focus on improving your control before increasing the resistance or speed. Small improvements in technique can make your workouts feel more efficient.

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Once you become more confident, the SkiErg can help improve your cardio fitness, build muscular endurance and add a new challenge to your workouts. Start at your own pace, focus on consistency and increase the intensity gradually.

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Find Your Next Challenge

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Head to your local Fitness4Less club and explore the equipment available to support your fitness goals. Whether you want to improve your cardio, build strength or add variety to your routine, there are plenty of ways to keep moving.

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FIND YOUR LOCAL FITNESS4LESS CLUB

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