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Full body

Ski Erg

The Ski Erg is a cardio exercise on a machine for your whole body. Share of the load in the Zulta muscle model: lats (upper) 18%, gluteus maximus 12% and upper abs 11%.

Also known as: nordic ski machine

Level: BeginnerEquipment: Machine

How to do it

  1. Stand facing the ski erg, feet hip-width, and take a handle in each hand.
  2. Start tall with the arms reaching up in front of you and the elbows slightly bent.
  3. Drive the handles down by hinging at the hips, bending the knees a little and pulling with the lats.
  4. Finish with the hands just past the hips and the torso tipped forward.
  5. Stand tall again as the handles return up, and repeat at a steady rhythm for the planned time or distance.

Tips

  • Crunch the body down with the arms: the power comes from the hinge, not the hands.
  • Keep the elbows high and wide at the start of each pull.

Common mistakes

  • Squatting deep instead of hinging.
  • Pulling mostly with the biceps.
  • Rounding the back at the bottom of the pull.

Muscles worked by the Ski Erg

  • Lats (upper) Primary18%
  • Gluteus maximus Primary12%
  • Upper abs Secondary11%
  • Lats (lower) Secondary9%
  • Triceps (long head) Secondary9%
  • Hamstrings (biceps femoris) Secondary6%
  • Mid traps Secondary5%
  • Quads (vastus lateralis) Minor5%
  • Spinal erectors (lower back) Secondary5%
  • Biceps (long head) Minor4%
  • Rear delts Minor4%
  • Quads (vastus medialis) Minor4%
  • Forearm flexors Minor3%
  • Rhomboids Minor3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling handles down from overhead with a hip hinge: lats, triceps and abs. The rowing stroke is a leg drive, then a hip swing, then an arm pull: quads and glutes start it, the lats and mid back finish it.

Ski Erg alternatives

Same equipment

No equipment

Similar exercises

Frequently asked questions

What muscles does the Ski Erg work?

Mainly the lats (upper) and gluteus maximus. The upper abs, lats (lower), triceps (long head), hamstrings (biceps femoris), mid traps and spinal erectors (lower back) assist.

Is the Ski Erg good for beginners?

Yes. The Ski Erg is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Ski Erg?

For example the SkiErg Sprints, Rower Sprints and Rowing Machine. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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