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.

4K
MET 8 Lats TricepsAbsShouldersForearms Machine

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 kcal 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:


  1. Stand upright, facing the machine, feet shoulder-width apart.

  2. Grip the handles with both hands and raise them overhead.

  3. Initiate the pull by engaging your lats and core, bending the hips and knees slightly.

  4. Pull the handles down explosively to the sides of your thighs.

  5. 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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Muscles & equipment

Primary muscleLatsSecondary muscleTricepsSecondary muscleAbsSecondary muscleShouldersSecondary muscleForearms

Calorie Calculator

MET 8
Estimated burn
280 kcal

kcal = 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

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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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MET 9

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MET 9

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