Ski Erg Technique

If you want to improve your efficiency on the ski erg for CrossFit, Hyrox, or other functional fitness activities, this guide is for you. Below, we break down the proper ski erg technique so you can maximize your performance and energy efficiency.

 

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Ski Erg Stance

Let’s start by adopting the right stance for effective ski erg technique. Ski erg movements should emphasize hinging more than squatting. If you set up too close to the uprights, you’ll be forced to squat to avoid hitting your head. If you’re too far back, you’ll struggle to maximize force transfer into the cords.

A good starting point is to position yourself so that your fingertips just touch the ski erg arms when your arms are fully extended forward. Your feet should also be about shoulder-width apart.

 

The Four Phases of the Ski Erg

Next, we break down the ski erg movement into four phases: the catch, drive, follow-through, and recovery. Efficient technique focuses on the range of motion where you can generate the most power at a high frequency—not maximum range.

The Catch

The “catch” is the position where you meet the resistance of the spinning fan and initiate each cycle.

Positioning: Start with your hips already broken, not at full extension. Push your hips back as your chest drops slightly. Keep your elbows bent at approximately 90 degrees and your core braced.

The Drive

The drive is the primary power phase of the ski erg movement, where most of the power is generated.

• Body Mechanics: Use your body weight, lats, and core to generate speed. Remember, this is a hinge movement, not a squat.
• Motion: Drive your torso down until it’s at a 45-degree angle. Avoid the temptation to push too far down; a shorter stroke allows you to hit powerful positions more frequently.
• Breathing: Exhale during this phase to aid core activation as you aggressively pull the cords.

The Follow Through

The follow-through finalizes your power output.

• Handle Mechanics: Flick the handles toward your knees, then guide them to your pockets.
• Elbow Extension: Think of pushing yourself upward with your elbows rather than pushing the handles downward. This helps prevent the cords from going too far behind your body, which would slow your stroke rate and delay recovery.
• Efficiency: Your triceps will assist in extending the elbow, but they shouldn’t strain. If they do, you may not be generating enough power with the hinge, or your damper setting might be too high.

The Recovery Phase

The recovery phase resets your body for the next stroke.

• Motion: Rise up to full extension—hips, knees, and ankles—with the handles returning to forehead height. Your heels should lift slightly as you stand and drop back down before the next catch phase.
• Efficiency: Avoid butterfly-like arm movements during the return. Maintain a straight-line path back to the catch position.
• Breathing: Inhale during this phase to prepare for the next drive.

 

Adjusting the Ski Erg Damper

Set the damper to a level that allows for a fast, smooth pull without excessive strain. A resistance that’s too high slows you down and creates unnecessary muscle fatigue. Conversely, a resistance that’s too low prevents adequate power generation. Aim for quick, controlled pulls that make the fan spin efficiently.

 

Ski Erg Stroke Rate

Aim for a stroke rate in the high 30s to low 40s strokes per minute for most workouts. Adjust based on the goals of your session:

• Endurance Workouts: Lower stroke rates allow for sustained effort over time.
• Sprint Workouts: Higher stroke rates maximize speed and intensity.

If your stroke rate is:

• Too Low: Your damper setting might be too high, making each stroke harder than necessary and causing excess muscle fatigue.
• Too High: You may be moving too quickly, leaving insufficient time during the recovery phase to take a proper breath.

 

Ski Erg Technique Conclusion

Mastering ski erg technique takes practice, but focusing on these fundamentals will help you become more efficient and powerful in your workouts. Whether you’re training for CrossFit, Hyrox, or general fitness, these tips will elevate your performance to the next level.

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