25d • General discussion
How to use the Ski Erg correctly
Good SkiErg technique isn’t about making the longest stroke possible — it’s about generating power using the correct muscles with a shorter, more efficient range of motion.
Trying to reach higher or extend the stroke artificially actually reduces power and wastes energy.
SkiErg Technique Explained
In this video, I explain proper SkiErg technique and compare it to something most people are already familiar with — the rowing machine.
The main mistake people make on both machines is trying to make their stroke as long as possible.
Many athletes think a longer stroke will make them faster or produce more calories, but that’s actually incorrect technique.
Why Longer Strokes Are a Problem
Some people try to reach as high as possible on the SkiErg or rower to get a longer pull.
But this creates two problems:
- You lose the ability to generate power.
- You start relying on smaller muscles instead of the stronger ones in your core and back.
Just like on the rower, your body height will naturally determine your stroke length.
If you're shorter, your stroke will simply be shorter than someone who’s taller, and that’s completely fine.
The goal is power and efficiency, not maximum reach.
Common SkiErg Mistakes
Two common mistakes people make are:
1. Reaching too high
People extend their arms way above their head to lengthen the stroke.This weakens leverage and reduces power.
Your hands should start just above eye level, not fully overhead.
2. Coming up on your toes
Some athletes rise up onto their toes to reach higher.
This does nothing useful and only fatigues your feet and calves, which can hurt performance in the rest of the workout (especially movements like box jumps or double-unders).
Your feet should stay flat on the floor, just like they would if you were actually skiing.
The Correct SkiErg Technique
The correct stroke starts with:
- Hands just above eye level
- Arms slightly bent
- Feet flat on the ground
From there you:
- Push your hips back
- Engage your core
- Pull down using your lats and biceps
- Finish with your arms still slightly bent
A helpful cue is to think about leading with your elbows during the pull.
This helps activate the big muscles in your back, which generate much more power than your arms alone.
Focus on Power, Not Range
The correct stroke is actually shorter, but much more powerful.
This allows you to:
- Produce more force on each pull
- Maintain a higher stroke rate
- Use stronger muscles like your core, lats, and biceps
The bottom of your stroke should also not come all the way down to the metal bar on the SkiErg stand.That bar is simply part of the frame, not the intended stopping point for the handles.
The Key Takeaway
The goal on the SkiErg isn’t a huge range of motion.
Instead focus on:
- Hands starting just above eye level
- Feet flat on the floor
- Driving down with your core, lats, and biceps
- A short, powerful stroke
When you break the habit of overreaching and start using the correct muscles, you’ll become more efficient, faster, and less fatigued during workouts. 💪
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How to use the Ski Erg correctly
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