SkiErg
Learn how to do SkiErg with proper form. Watch the 4K video, 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 70kg 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
You're a coach? SkiErg is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by SkiErg
Equipment
- Machine
Calories Burned Doing SkiErg
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, 70kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
What exercises are similar to SkiErg?
Similar exercises to SkiErg include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up.
Is SkiErg better than Bike?
Both SkiErg and Bike target the Lats. Choose based on your available equipment and training goals.
Alternative Exercises
Add SkiErg to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
