Ski Ergometer

Setup

1. 01Stand facing the ergometer about an arm's length from the handles.
2. 02Set the damper to a moderate setting to start.
3. 03Grip the handles overhead with arms extended but not locked.
4. 04Set the feet hip width apart with a soft bend in the knees.

Execution

1. 01Drive the handles down and back by crunching the trunk and hinging slightly at the hips.
2. 02Finish the pull with the hands passing the hips and arms extended behind.
3. 03Let the arms swing back up smoothly as the torso rises.
4. 04Reach tall to full extension before starting the next pull.

Checkpoints

• -Power comes from the trunk crunch and lats, not just the arms.
• -The stroke rhythm stays smooth and continuous.
• -Knees bend slightly on each pull to absorb the drive.
• -The reach at the top is long without shrugging into the ears.

Common mistakes

• -Pulling with the arms only and leaving the trunk out of the stroke.
• -Squatting excessively instead of hinging and crunching.
• -Cutting the stroke short of full extension at the top.
• -Setting the damper so high the stroke rate collapses.