Technique

Double-Pole Technique

SkiErg Technique 1
Begin with your hands and feet shoulder-width apart and hands slightly above your head. Your arms should be bent.
SkiErg Technique 2
Drive the handles downward by engaging your core abdominal muscles and bending your knees. Maintain the bend in your arms to keep the handles fairly close to your face.
SkiErg Technique 3
Finish the drive with knees slightly bent, and arms extended down alongside your thighs.
SkiErg Technique 4
Extend your arms upward and straighten your body to return to the start position.

Classic Skiing Technique (Alternating Arms)


Begin with one arm raised and slightly bent. Pull down with the top arm, while gradually raising the lower arm. Continue to alternate arm pulls, keeping some bend in the pulling arm, as it is a stronger position.

Additional Technique Variations

SkiErg Technique Variation


Once you are comfortable with the basic skiing technique, you can add variations such as standing with one foot forward and one foot back, then switching feet. You may also find yourself coming up on your toes at certain parts of the drive, just as you do on your skis.
SkiErg Technique Variation Wheelshair


You can also use the SkiErg without legs to work just the upper body and core. Used this way, the SkiErg provides a high quality workout option for those recovering from leg or foot injuries. This may be done from either a standing position, or seated on a stool.

Grip for SkiErg 1

The handle on the SkiErg 1 (the gray SkiErg manufactured from May 2009–July 2014) features a strap. Use the handle strap and grip as you would use a Nordic ski pole. Slip your hand up through the loop and then come down over the strap and grasp the handle.
SkiErg Grip