15
INSTRUCTOR’S MANUAL
Learn the Basic SkiErg Stroke
THE START
As you grasp the handles of the SkiErg, imagine that you are grasping the
handles of actual ski poles, with the “poles” extending down to the ground
from your hands. At the beginning of the drive, you are planting your poles
into the snow at a slight backward angle. Your arms are partially bent to keep
the work closer to the large muscles of your core. Your pole handles should
start slightly above your eyes.
THE DRIVE
Drive the poles into the snow and backward as you engage your core in a
crunch forward, bending your knees to a comfortable extent as you use your
body weight to accelerate the handles to your hips. No need to push the
handles beyond the hips.
THE FINISH
Finish the drive with knees slightly bent, and arms extended down alongside
your thighs.
THE RECOVERY
For the recovery, extend the hips and lift the chest. The hands will rise up
last as the handles pass the face and reach to a height just above the head—
ready for the next pull.
TECHNIQUE
The technique that we teach is based on the traditional sport of Nordic skiing. But the beauty
of the SkiErg is that it allows a range of technical variations that can still be safe and effective
depending on your goals and what works best for you. Some of the more extreme techniques
will likely not give you the best scores, but may still give you a great workout.
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