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INSTRUCTOR’S MANUAL
DRILLS TO WORK THE EXTREMES OF NORMAL TECHNIQUE TO ADD BOTH RANGE OF MOTION AND
STRENGTHBUILDING
Note that these moves are not considered proper technique; this drill is about extreme positions.
High Reach
• Normally, you should start your pull with your arms slightly bent and hands just above
your eyes. For this exercise, take 10 pulls where you reach as high as you can before
finishing the stroke off normally. Be sure to bring the arms back down to a strong, bent
arm position as you prepare to engage the core.
SkiErg Squats
• Start the pull with a normal reach, then finish in a squat position, aiming for horizontal
thighs. You may want to set a stool or exercise ball behind you to serve as the target for
your squat.
Crunch, Don’t Bend
• Try some “abs-only skiing” where you focus on flexion and extension of the spine rather
than bowing. Work through a very short range of motion with no arm pull and minimal
leg flexion to see how much energy you can produce using only their core.
Climb the Rope
• The “Climb the Rope” cue can be a helpful reminder to attain a better arm position
while using the SkiErg. Imagine that you have a rope to climb, and think about where
you would hold that rope in relation to your body. With this comparison in mind, you
can clearly imagine the difficulty in holding that rope at arm’s length and pulling your
body weight up, recognizing that by shortening their lever length, you can improve their
leverage.
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