How to do ski erg

Coach's Tips

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Start Position

1. Engage your back and core muscles to prevent injury during the exercise.

2. Maintain hands close to your body and keep elbows slightly bent.

3. Ensure your feet stay firmly on the footplates throughout the movement.

4. Avoid overextending your arms or legs to prevent muscle strain.

Proper Form

1. Pull the handles back while using your back and shoulder muscles as your arms retract.

2. As your arms retract, extend your legs, pushing the footplates away.

3. Bend your legs when your arms move forward, bringing the footplates back.

4. Repeat the motion for the scheduled time or number of repetitions.

Breathing Technique

1. Inhale as you pull the handles back and stretch your legs.

2. Exhale as you push the handles forward and pull the footplates back.

Precautions

1. Sit on the SkiErg with feet securely on the footplates and knees bent.

2. Hold the handles using an overhand grip, with slightly bent arms and elbows near your body.

3. Keep an upright posture with your core engaged.