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INSTRUCTOR’S MANUAL
CHAPTER 1: BENEFITS OF SKIING
OBJECTIVES:
• Understand the reasons for skiing and using the SkiErg
WHY SKI?
As a sport, Nordic skiing provides the following benefits:
• Exercises all of the major muscle groups: abdomen, hips, legs, arms, and back.
• Is a closed chain, multi-joint movement.
• Provides aerobic, anaerobic and strength conditioning.
• Provides the ability to train in a standing position.
• Is a high calorie burning exercise.
• Is an exercise of smooth motion, both rhythmic and low-impact.
• Regular use builds lean muscle mass.
• Provides quality cross-training for a variety of other sports.
WHY SKIERG?
The Concept2 SkiErg is a versatile training tool. A broad range of users have found different ways
it can be incorporated into their training. It’s not just skiers who appreciate the machine! Some
like the SkiErg because it provides a standing exercise. Others like it for its closed-chain multi-joint
movement, or its ability to improve muscular strength and endurance.
A Complementary Workout to Rowing
If you already use the Concept2 Indoor Rower, you’ll find that the SkiErg offers a similar high-
quality, full-body, impact-free workout—but with movements that complement the rowing motion.
In rowing, you start in a compressed position and open at your hips to an extended position.
Initiated by the lower body, the posterior muscles are the main drivers of this movement. Skiing
is essentially the opposite—starting in an extended position, then crunching to close the hips and
bend the knees to finish in a compressed position. Initiated by the upper body, the anterior muscles
are now the main drivers of this movement.
PERFECT FOR ADAPTIVE ATHLETES AND INJURY REHAB
The SkiErg is a low impact exercise that is easy on the knees and ankles. The SkiErg easily
accommodates athletes with lower leg injuries or adaptive needs. Athletes can sit or kneel,
reducing the amount of leg involvement, while training at normal intensity and duration using just
the upper body and core. Meanwhile, should an athlete be restricted to using one arm, a single
cord stroke will also generate power.
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