Using a SkiErg involves a full-body workout that simulates the motions of Nordic skiing. You use it by pulling the handles down and back, engaging your core, arms, and legs.
Here's a breakdown of how to use a SkiErg effectively:
1. Starting Position:
- Stand facing the SkiErg with your feet shoulder-width apart.
- Grip the handles firmly with both hands. Your arms should be extended upwards.
2. The Pull:
- Initiate the pull by engaging your core and bending your knees slightly.
- Bring your hands down towards your pockets, mimicking the motion of planting ski poles.
- Exhale as you pull down.
3. The Recovery:
- Allow the cord to retract back upwards, controlling the movement.
- Inhale as your arms extend upwards, returning to the starting position.
- Maintain a slight bend in your knees throughout the recovery.
4. Key Points for Proper Technique:
- Full Body Engagement: The SkiErg is not just an arm workout. Drive with your legs and engage your core for maximum power and efficiency.
- Rhythm and Breathing: Find a comfortable rhythm and coordinate your breathing with the pulls. Inhale on the way up (recovery) and exhale on the way down (pull).
- Handle Height: Adjust the SkiErg's handle height to suit your body size for optimal form.
- Intensity: The faster you pull, the more intense the workout. Adjust your pull speed and resistance settings to control the difficulty.
5. Common Mistakes to Avoid:
- Pulling only with your arms: This can lead to fatigue and potential injury.
- Rounding your back: Keep your core engaged and your back straight to protect your spine.
- Jerky movements: Strive for smooth, controlled movements throughout the entire exercise.
By following these guidelines, you can effectively use a SkiErg for a challenging and rewarding full-body workout.
