The SkiErg looks simple at first glance. You grab it, you pull, done. But after a few sessions you start to realise that small details make a huge difference to efficiency, and that there's a right way and a wrong way to use this machine.
In CrossFit and HYROX, the SkiErg isn't a station where you “give it everything” from the first metre. It's a station for being smart, saving energy and reaching the rest of the workout in control. Less brute force, more technique and better results.
Why technique matters so much on the SkiErg
In HYROX, the SkiErg is the first station, right after the first kilometre of running. If you go all out with poor technique, you'll burn muscular and cardiovascular energy you need for the next seven stations.
In CrossFit, the SkiErg often shows up in high-rep WODs or combined with other demanding movements. Inefficient technique builds up unnecessary fatigue and compromises the rest of the workout.
Correct SkiErg technique isn't just about performance; it's about efficiency. And efficiency is what separates people who hold their pace to the end from people who go out too hard and fall apart halfway.
Tip 1: Bend your elbows to 90º, push your hips back and your chest towards the floor
This is the starting point of good SkiErg technique. Before you pull, your body position has to be right:
- Elbows bent at 90º: don't leave your arms straight at the start of the pull. A 90º angle at the elbow puts your body in an optimal strength position and lets you engage your back and core better.
- Hips back: imagine you're doing a hip hinge, like in a deadlift. Your hips move back, your weight goes onto your heels and your body leans forward in a controlled way.
- Chest towards the floor: leaning your torso is what lets you use your body mass in your favour. It's not just arm strength doing the pulling, it's your whole body weight working for you.
This starting position is what separates people who use the SkiErg efficiently from those who just use strength.
Tip 2: Don't pull your arms past your hip line
This is the most common technical mistake on the SkiErg and one of the biggest energy wasters.
Many athletes pull their arms down below their hips, almost to their knees. It looks like they're doing more work, but in practice they're just burning more energy without gaining any speed or power.
The mistake: pulling your arms past your hip line. At this point, your arms no longer add power to the pull; they're just extending the movement with no benefit.
The fix: pull with your back and stand up before you fully straighten your arms. The movement ends when your body is upright, not when your arms reach the end of the movement. It's your back and core that generate the power, not your arms on their own.
Think of it like this: your arms are the drive belt. The engine is your back, your core and the drive of your body. If you only use your arms, you are using the wrong engine.
Other things that make a difference on the SkiErg
Breathing
Sync your breathing with the rhythm of the stroke: breathe out during the pull, breathe in during the recovery. This pattern helps keep your heart rate under control and hold your pace for longer, especially on long stations like the 1000m in HYROX.
The pace
Resisting the temptation to go out too hard is one of the biggest challenges on the SkiErg. Set a pace you can hold consistently from the first metre to the last, and stick to it. A steady cadence is always more efficient than surges and slowdowns.
Foot position
Your feet should be shoulder-width apart, with a slight bend in the knees. Avoid keeping your legs completely straight: the slight angle at the knees allows better transfer of force from your body to the machine.
SkiErg at Revolution Fitness, Figueira da Foz
At Revolution Fitness you have access to the SkiErg in every CrossFit and HYROX session, with certified coaches who correct your technique in real time. If you're preparing for a HYROX race, also read our tips for your first HYROX race, where Head Coach Luís shares what he wishes he'd known before competing for the first time.
Your first class is free and with no commitment. Book your session at revolutionfitness.pt, call 936 154 598 or send an email to geral@revolutionfitness.pt.
You'll find us at Pavilhão Hélio Cardoso, Rua Prof. Joaquim Augusto Silva, Figueira da Foz.
SkiErg FAQs
What is the SkiErg for?
The SkiErg is a cardio machine that simulates the movement of Nordic skiing. It's used to develop aerobic capacity, upper body muscular endurance and overall cardiovascular conditioning. It features both in CrossFit training and in HYROX preparation and racing, where it's the first station of the race, 1000m straight after the first kilometre of running.
Which muscles does the SkiErg work?
The SkiErg is a full-body exercise. The main muscles worked are the back (lats and rhomboids), the core, the shoulders and the triceps. With good technique, the glutes and hamstrings are also activated during the hinge phase.
What's the difference between the SkiErg and the rower in HYROX?
Both are 1000m aerobic stations in HYROX. The SkiErg is mainly an upper body exercise with a core component, while the rower has a bigger lower body component. Both should be done at a controlled pace: they're not the stations that win you the race.
What's the ideal SkiErg pace for HYROX?
It depends on your level and your target time. In general, a pace that lets you hold a short conversation is too slow; not being able to speak at all is too fast. The goal is a sustainable effort, around 70 to 80% of your maximum capacity.
Can I improve my SkiErg without using the machine?
Partly. Work on your back, core and shoulder mobility carries over directly to SkiErg performance. But the specifics of the movement (the timing, the coordination, the rhythm) only develop with practice on the machine.
This station's sister is the rower, and the principle is the same: legs first, arms last. If you want to understand the 1000 metre row, with the damper, the pace per 500 m and the benchmark times, it's all explained there.
