SkiErg
Learn how to do SkiErg with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
SkiErg is a Machine exercise that primarily targets the Lats, with secondary activation of the Triceps, Abs, Shoulders, Forearms. It has a MET value of 8, meaning a 70 kg person burns approximately 280 calories in a 30-minute session.
How to Do SkiErg
Develop total-body power and cardio conditioning by pulling explosively from overhead using the SkiErg machine.
💡 Instructions:
Stand upright, facing the machine, feet shoulder-width apart.
Grip the handles with both hands and raise them overhead.
Initiate the pull by engaging your lats and core, bending the hips and knees slightly.
Pull the handles down explosively to the sides of your thighs.
Return to the start position in control and repeat with rhythm.
⚠️ Common mistakes:
Using only the arms (no hip drive)
Rounding the back excessively
Letting the handles snap up without control
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Start Free TrialMuscles Worked by SkiErg
Equipment
- Machine
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: SkiErg
- Type
- Machine exercise
- Primary muscle
- Lats
- Secondary muscles
- Triceps, Abs, Shoulders, Forearms
- MET value
- 8
- Calories (30 min, 70 kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: SkiErg
What muscles does SkiErg work?
SkiErg primarily targets the Lats, with secondary engagement of the Triceps, Abs, Shoulders, Forearms.
How do you do SkiErg correctly?
Develop total-body power and cardio conditioning by pulling explosively from overhead using the SkiErg machine. 💡 Instructions: p]:inline-block"> Stand...
Is SkiErg good for beginners?
SkiErg has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for SkiErg?
SkiErg requires: Machine.
What are the benefits of SkiErg?
SkiErg strengthens the Lats, engages the Triceps and Abs and Shoulders and Forearms, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to SkiErg?
Similar exercises to SkiErg include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is SkiErg better than Bike?
Both SkiErg and Bike target the Lats. SkiErg uses Machine, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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