SkiErg

What is SkiErg?

The SkiErg is an innovative piece of training equipment that is rapidly gaining in popularity. It combines the movement of cross-country skiing with the power and intensity of cardiovascular training. This machine offers a complete and stimulating workout experience.
The SkiErg has become popular because of its versatility and many advantages. Unlike other cardiovascular machines, it works both the upper and lower body. It calls on a wide range of muscles. What's more, it develops both strength and endurance. This makes it a complete training tool for athletes of all levels.

What makes SkiErg so special?

The SkiErg is a cardiovascular and muscle-strengthening training device. It is designed to simulate the movement of cross-country skiing. This device features a T-shaped handle with straps and an air resistance system. This allows you to adjust the intensity of the effort.

How does SkiErg differ from other training equipment?

The SkiErg differs from other training equipment in several ways:

• 
  Full-body movement:
  Unlike a lot of cardiovascular equipment that focuses mainly on the legs, the SkiErg involves both the upper and lower body. It involves a pulling movement of the arms and shoulders combined with a push of the legs. Which makes it a complete exercise.
• Simulation of cross-country skiing movement: The SkiErg faithfully reproduces the movement of cross-country skiing. This makes it an excellent choice for board sports enthusiasts or those who want to train specifically for this activity. It allows you to work on cardio, strength and endurance in conditions similar to those encountered on the ski slopes.
• 
  Intensity control :
  The SkiErg uses an air resistance system. This means that the effort required depends on the user's speed and pulling force. This makes it possible to adjust training intensity according to individual needs and abilities.
• 
  Versatility of use:
  The SkiErg can be used in a variety of ways: for intense cardiovascular workouts, targeted muscle-strengthening exercises or high-intensity interval training. Suitable for both beginners and experienced athletes. It offers numerous options for customizing workouts.

Which muscles are involved when using the SkiErg?

What body parts does SkiErg work?

SkiErg is a full-motion exercise that engages numerous muscle groups on both the upper and lower body.

• Upper body muscles: SkiErg focuses on the muscles of the back, shoulders, arms and forearms. Pulling the handle calls on the large dorsal and trapezius muscles, deltoids and rhomboids. The biceps and triceps, as well as the forearm muscles, are also involved in the pulling movement.
• Lower-body muscles: The SkiErg also works leg muscles, including quadriceps, hamstrings, glutes and calf muscles. These muscles are called upon during the leg-pushing phase, which accompanies the arm-pulling movement.
  In this article, discover other exercises for building leg muscles.
• 
  Core muscles:
  SkiErg requires active engagement of the core muscles, such as the abdominals and lumbar muscles, to maintain a stable, balanced posture throughout the exercise. These muscles help stabilize the body and transfer the force generated from the top to the bottom.

How does SkiErg help build strength and endurance?

The SkiErg is an excellent tool for developing both strength and endurance.

• 
  Strength development:
  By simultaneously engaging the muscles of the upper and lower body, SkiErg promotes overall muscular strength. The muscles of the back, shoulders, arms, legs and trunk are subjected to constant resistance during exercise. This stimulates their development and progressive reinforcement. By adjusting the intensity of the effort provided, it is possible to tailor training to specifically target muscle strength.
• Improved endurance: SkiErg is an effective cardiovascular exercise that increases heart rate. By using the SkiErg regularly, you can improve your aerobic and anaerobic capacity. This translates into improved cardiorespiratory endurance. Training on the SkiErg can also help increase lung capacity and improve the efficiency of the cardiovascular system as a whole.

How do I use SkiErg effectively?

What are the basic techniques for using the SkiErg correctly?

To use the SkiErg effectively, it is important to master the following basic techniques:

• Starting position: Stand facing the SkiErg, feet shoulder-width apart and slightly bent. Grip the T-shaped handle firmly with your arms stretched out in front of you.
• 
  Arm pull:
  Initiate the movement by pulling the handle towards you, keeping your elbows close to your body and your shoulders low. The movement must be fluid and controlled, using mainly the back and shoulder muscles.
• 
  Leg push:
  At the same time as the arm pull, push forcefully on the legs to generate power. Unfold your knees and engage your leg muscles, keeping your heels on the ground.
• Coordination: Be sure to synchronize the arm-pulling movement with the leg-pushing movement. By the time the arms are close to the body, the legs are in full extension.
• 
  Posture:
  Maintain an upright, stable posture throughout the exercise. Contract the abdominal muscles to support the trunk and avoid leaning forwards or backwards.

What types of training can I do with the SkiErg?

SkiErg offers a wide variety of training options to suit individual needs and goals. Here are some of the types of training you can do with the SkiErg:

• Cardiovascular training: Carry out continuous training sessions at moderate or high intensity to improve your cardiorespiratory endurance. You can aim for specific distances, predetermined times or calorie targets.
• 
  High-intensity intervals:
  Alternate periods of intense effort with periods of active recovery. This improves your anaerobic capacity and stimulates fat burning. For example, perform short sprints followed by a period of active recovery.
• 
  Uphill training:
  Simulate climbs by adjusting the intensity of the air resistance. You can do sets of short, intense climbs or longer climbs to develop muscle power and strength.
• Strength training: Use resistance-based workouts to build muscle strength. This can include intense pulling sets or specific exercises to strengthen back, shoulder and arm muscles.