SkiErg machine
Get a full-body workout and build strength and endurance with the Concept2 SkiErg. This machine, originally designed to train cross-country skiers, has become a staple in most gyms and frequently used in fitness competitions like Cross-Fit, HYROX and Deka-Fit. This exercise stimulates both the upper and lower body, providing an effective way to increase your heart rate, improve your aerobic fitness, and fortify your arms, shoulders, core, and legs.
SkiErg is the first station you encounter after the initial run at HYROX. Execution the SkiErg station with proper form and motion is crucial. For example when you use your quads and hamstrings to much this will most certainly impact your following run. Don’t get me wrong, using a SkiErg machine using your quads and hamstring predominantly absolutely has its place in your gym, but specifically for HYROX use you want to avoid these 2 major muscle groups as much as possible….you’re going to need them later!
The SkiErg is all about generating momentum and keeping the “flywheel” going. So instead of using your bodyweight by squatting generating torque and getting the “flywheel” going, hinge at your hips, brace and use your core to pull down finishing with your arm extension in the “pocket”. This is a great video by Mark Lewis and James Hall explaining how to master the SkiErg machine.
Changing your technique can take weeks, maybe months, so start in time. With any change….take it one step at a time and test what is best for you. Everyone is different tall/short, muscular, mobility limitations, injury limitations etc etc. Where do you stand on the plank and what resistance to you put the SkiErg on?
The resistance is interesting. The lever goes from 1 to 10, where 1 is the least resistance and 10 the most. Although you will be able to “go faster”, meaning move from point A to B with 10 vs 6 for example, the trick is to keep the flywheel moving at an optimal rate. During non specific race training I usually leave the resistance at 10, during a race I set the resistance to a 7 or an 8. The resistance is also determined by how well maintained or how new the SkiErg at your gyms are. So far every race I’ve done the resistance was higher (“heavier”) than at the gym.