Cardio
SkiErg Sprints
The SkiErg Sprints is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: lats (upper) 18%, gluteus maximus 12% and upper abs 11%.
How to do it
- Set the damper to 5 to 7 and warm up for 5 minutes at an easy pace.
- Stand tall facing the machine with a handle in each hand above your head.
- Sprint for 20 to 40 seconds, driving each pull down hard with a strong hip hinge and the lats.
- Stand back up quickly between pulls to keep the stroke long.
- Ski easy for 1 to 2 minutes between sprints and repeat for the planned number of rounds.
Tips
- Use the body weight dropping into each pull for extra power.
- Hold the same stroke length at the end of each sprint as at the start.
Common mistakes
- Short, choppy pulls with only the arms.
- Letting the back round as fatigue sets in.
- Going out too hard and fading halfway.
Muscles worked by the SkiErg Sprints
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.
SkiErg Sprints alternatives
Same equipment
Easier
No equipment
Similar exercises
Frequently asked questions
What muscles does the SkiErg Sprints 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 SkiErg Sprints good for beginners?
The SkiErg Sprints is rated intermediate. If you are new, learn the Ski Erg first and build up from there.
What is a good alternative to the SkiErg Sprints?
For example the Ski Erg, Rowing Machine and Rower Sprints. 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.