Use the ski erg effectively

Using the C2 Ski-Erg effectively requires proper technique, efficient breathing, and tailored warm-ups / workouts.

Here are some tips to help you make the most of your sessions:

1. Master the technique

Proper stance: Stand with feet shoulder-width apart, knees slightly bent, and core engaged.

• Grip the handles correctly: Use a relaxed grip to avoid fatigue in your hands and forearms. Your thumbs should wrap around the handles, and wrists should stay straight.
• Pull in a fluid motion: Start with your arms, then engage your core, and finish with a strong pull using your lats and legs. Keep the movement smooth and controlled.
• Full Range of motion: Extend your arms fully at the top and finish the pull near your thighs or knees.
• Don’t over-bend your knees: Avoid squatting excessively—it wastes energy. A slight hinge at the hips is sufficient.

2. Focus on breathing

• Coordinate your breathing with your strokes:
• Inhale during the recovery (as the handles move back up).
• Exhale during the pull.

3. Use the damper setting wisely

• Adjust according to your fitness level: A higher damper setting provides more resistance but requires more strength. Beginners should start at a moderate level (3–5) and adjust as they build strength.
• Focus on stroke efficiency: Don’t equate higher resistance with a better workout. Instead, aim for consistent and powerful strokes.

4. Monitor key metrics

• Stroke rate (SPM): Find a sustainable rhythm, usually between 30–40 SPM, depending on your fitness goals.
• Split time: Keep an eye on your 500m split time to gauge intensity and pace.
• Heart rate: Use a heart rate monitor to ensure you’re training in the desired zone (e.g., fat-burning, aerobic, or anaerobic).

5. Warm up and cool down

• Spend 5–10 minutes warming up at a low intensity to prepare your muscles and joints.
• Cool down with light strokes to bring your heart rate back to normal and reduce muscle stiffness.

6. Plan wour workouts

• Intervals: Alternate high-intensity efforts (e.g., 30 seconds hard, 1 minute easy) for cardiovascular and muscular endurance.
• Steady state: Maintain a moderate pace for 10–30 minutes to build aerobic capacity.
• Pyramid workouts: Gradually increase and then decrease intensity to challenge your stamina and recovery ability.

7. Engage your core

• Use your abdominal muscles to generate power during the pull. A strong core reduces strain on your lower back and improves overall efficiency.

8. Stay hydrated and maintain posture

• Hydrate before, during, and after your workout.
• Keep your chest lifted and shoulders relaxed to avoid unnecessary strain.

9. Regularly check your form

• Consider filming yourself or working with a coach to refine your technique and eliminate bad habits.  I did this during the video and noticed I’m pulling slightly lower than required.  This form of reflective practice is very beneficial for form and technique development.

10. Incorporate Ski-Erg into a broader training programme

• Use it as a warm-up, a main workout, or a finisher.
• Combine it with other exercises like rowing, biking, or strength training for a balanced fitness routine.

Sample beginner interval workout:  A great way to build over capacity is to utilise an EMOM (Every min on the min!)

• Workout:
  • 30 seconds effort – Aim to achieve a set calorie goal of 8/6 cals
  • 30 seconds easy recovery.
  • Repeat for 5:00

Advanced challenge:

• Workout:
  • 30 seconds effort – Aim to achieve a set calorie goal of 12/10 cals
  • 30 seconds easy recovery.
  • Repeat for 10:00

Let us know how you get on @sclmembers