Ski Erg
Primary
Cardio
Secondary
Lats, Core, Triceps
Equipment
Machine
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your cardio, the Ski Erg is a solid intermediate-level pulling movement in the cardio category. Use for upper body cardio or full-body conditioning.
Everything You Need to Know About the Ski Erg
The Ski Erg is a intermediate difficulty exercise that targets your Lats and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper body cardio or full-body conditioning. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting upper body focus. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Ski Erg work?
Primary
Secondary
Stabilizers
Step-by-step: Ski Erg
- 1
Stand facing the Ski Erg with feet shoulder-width.
- 2
Reach up and grab handles overhead.
- 3
Pull handles down while hinging at hips.
- 4
Drive with lats and core, finishing hands by hips.
- 5
Return to start and repeat.
What are the best tips for the Ski Erg?
Initiate pull with lats, not arms.
Hinge at hips as you pull down.
Breathe out on the pull phase.
Maintain consistent rhythm.
Mistakes to watch for on the Ski Erg
Pulling only with arms.
On pulling movements like the Ski Erg, this mistake typically means your arms are doing work that should come from your Lats. Initiate every rep by engaging your Lats first, then let your arms follow.
Not hinging at hips.
Losing hip position during the Ski Erg shifts the loading pattern away from your Lats and can compress your lower back. Stay planted and let your Lats do the work.
Rounding upper back.
A compromised back position during the Ski Erg puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing too close to machine.
On pulling movements like the Ski Erg, this mistake typically means your arms are doing work that should come from your Lats. Initiate every rep by engaging your Lats first, then let your arms follow.
Who should do the Ski Erg?
Intermediate athletes wanting upper body focus.
How to Program the Ski Erg
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-8 intervals of 250-500m. Rest 60-90 seconds.
What are good alternatives to the Ski Erg?
Rowing Machine Intervals
Battle Rope Circuit
Kettlebell Swing (Cardio)
Other Variations
- Steady State
- Interval Training
- Single-Arm Pulls
- Power Pulls
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Ski Erg — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Learn proper hinge pattern.
- Start with lower damper.
- Maintain good posture.