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Also known as: Ski machine.

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Technique

  1. Stand facing the machine and reach up to grasp the handles overhead.
  2. Pull the handles down in a powerful arc toward your thighs while hinging at the hips.
  3. Return to the starting position by extending the body and repeat rhythmically.

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Form tips

  • Use your Core and hips to drive the movement, not just your arms.
  • Maintain a fluid and continuous path.

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Muscles

Strength

Primary

  • Back
  • Chest
  • Triceps

Secondary

  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Hip adductors
  • Latissimus dorsi
  • Teres major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

SkiErg
SkiErg

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Appears in

Joint movements
Elbowextension
Shoulderextension forwardextension downward
trains stretches
e1ar

Climbing machine

Beginner - Elite
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Indoor cycling

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Assault bike

Novice
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Treadmill running

Beginner - Elite
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Erg Rowing

Beginner - Elite
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