Quick Answer
Ski Erg is a beginner cardio exercise that targets your lats and core. It uses a ski erg. Stand tall holding the handles overhead, feet hip-width.
How to Perform the Ski Erg
- 1
Stand tall holding the handles overhead, feet hip-width.
- 2
Hinge at the hips and pull the handles down past the waist, driving through the core.
- 3
Let the arms rise back overhead under control to reset.
- 4
Keep a rhythmic double-pole motion; quicken the cadence for intervals.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Ski Erg isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Ski Erg work?
The Ski Erg primarily works your lats and core. Secondary muscles include the shoulders, middle back, glutes and biceps.
What equipment do I need for the Ski Erg?
The Ski Erg needs a ski erg. You can perform it at home or at the gym as long as you have what's listed.
Is the Ski Erg suitable for beginners?
Yes. The Ski Erg is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Ski Erg should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Ski Erg every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.