라이브러리로시작 
끝 
운동 라이브러리
Ski Erg
A machine-based double-pole pulling movement that conditions the lats, triceps, and trunk while sparing the lower body from impact.
유산소유산소 장비Vertical pull
주동근
광배근코어
협응근
삼두후면 삼각근둔근햄스트링
장비
유산소 장비
패턴
Vertical pull
준비 자세
- 01Stand facing the ski erg with feet about hip width apart.
- 02Set the damper to a moderate setting to start.
- 03Reach up and grip both handles with arms extended overhead.
- 04Soften the knees and set the trunk braced.
수행
- 01Drive the handles down by crunching the trunk and hinging at the hips.
- 02Pull with the lats first, then finish the drive past the thighs with the arms.
- 03Let the knees bend as the hips hinge through the stroke.
- 04Return tall by extending the hips and reaching the arms back overhead.
- 05Settle into a steady stroke rhythm for the planned time or distance.
체크포인트
- -Power starts from the trunk and hips, not just the arms.
- -Spine flexes as one controlled unit rather than collapsing at the neck.
- -Handles travel close to the body through the drive.
- -Stroke rhythm and split stay steady across the interval.
흔한 실수
- -Pulling with only the arms while the trunk stays upright.
- -Squatting deeply instead of hinging and crunching.
- -Yanking the start of each stroke and losing rhythm.
- -Standing too far from the machine so the cable angle is poor.
프로그래밍 노트
- -Use intervals such as 8 rounds of 30 seconds hard and 30 seconds easy for conditioning.
- -Use 10 to 20 minute steady pieces at a conversational effort for aerobic work.
- -Track the pace per 500 meters and aim for even splits before chasing faster ones.