Using a ski rower, also known as a SkiErg, involves a dynamic movement that mimics downhill skiing.
The basic action involves standing facing the machine, grasping the handles, and driving downwards with your arms, core, and legs in a coordinated motion, followed by a controlled recovery back to the starting position.
Mastering the SkiErg Technique
Proper technique is crucial for an effective and safe workout on a ski rower. It's not just about pulling with your arms; it's a full-body exercise.
Key Phases of the Movement
Understanding the different parts of the stroke will help you use the SkiErg correctly.
- The Catch/Start:
- Stand with your feet shoulder-width apart, facing the machine.
- Reach up to grasp the handles. Your arms should be extended, and your core engaged.
- The Drive (Pull):
- Initiate the movement by engaging your lats and core.
- Pull the handles downwards, simultaneously bending slightly at the knees and hips.
- According to the reference, as you come down, bring your hands to pockets.
- It's important to note that this is not a full squat. It's a more controlled bend at the knees and hips than a deep squat.
- Exhale on the way down during the drive phase.
- Focus on using your body weight and core strength to drive the handles down powerfully.
- The Recovery:
- Once your hands reach the bottom of the pull (near hip/pocket level), extend your arms back up smoothly.
- Straighten your legs and torso as you reach back to the starting position.
- Inhale on the way up during the recovery phase.
- Control the movement; don't let the cords snap back quickly.
Integrating the Reference Points
The video reference highlights specific cues for the drive and recovery:
- Downward Movement: Come down bringing your hands to your pockets. Exhale during this phase. Remember, it's not a full squat.
- Upward Movement: Inhale on the way up during the recovery.
- Intensity: Getting your heart moving is achieved by pulling faster. The speed of your pull directly affects the workout's intensity.
Quick Reference Table: Stroke Breakdown
| Phase | Action | Breathing cue | Body Movement Highlight | Reference Point? |
|---|---|---|---|---|
| Drive | Pull handles down | Exhale on the way down | Hands to pockets, not a full squat | Yes |
| Recovery | Extend arms up, straighten body | Inhale on the way up | Controlled return to start | Yes |
| General | Pull speed dictates intensity/HR | Engage core, coordinate body movements | Yes |
Practical Tips for Using a Ski Rower
- Start Slow: Begin with a moderate damper setting and focus on getting the technique right before increasing intensity.
- Engage Your Core: Think of your core as the powerhouse connecting your upper and lower body movements.
- Feel the Lats: The pull should be driven primarily by your back muscles (lats) and core, not just your biceps.
- Maintain Rhythm: Aim for a smooth, continuous motion between the drive and recovery.
By focusing on bringing your hands to your pockets on the controlled downward drive (while exhaling and avoiding a full squat) and inhaling as you recover upwards, you can effectively use a ski rower to get your heart moving faster by increasing your pulling speed.
