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Concept2 SkiErg

A low-impact, full-body cardio exercise using coordinated handle pulls with trunk and leg movement. The Concept2 SkiErg supports continuous endurance work and intervals, with measurable pace, power and distance
MUSCLES INVOLVED
Latissimus dorsi · Triceps brachii · Rectus abdominis · Obliques · Gluteus maximus · Quadriceps · Gastrocnemius · Soleus
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

Face the SkiErg with your feet approximately shoulder-width apart and knees slightly bent. Stand close enough to pull comfortably without leaning forwards to reach.

Take both handles with a secure, relaxed grip. Start with a damper setting around 3, select your workout on the monitor and practise a few easy strokes.
  • Feet approximately shoulder-width apart
  • Comfortable distance from the machine
  • Knees slightly bent
  • Secure, relaxed grip
  • Cords uncrossed
  • Start with easy strokes
Equipment & Machine Setup

DAMPER & DRAG FACTOR

The damper controls airflow and changes how each stroke feels. Start around 3 and adjust to maintain smooth, comfortable movement. Your effort determines workout intensity; a higher setting is not automatically better.

For consistent comparisons, record drag factor through More Options → Display Drag Factor on the monitor.

PERFORMANCE MONITOR

Select the intended time, distance or intervals. Use pace per 500 metres or watts to monitor output. A lower time per 500 metres means a faster pace.

02

Execution

Start tall with your hands slightly above eye level and elbows bent.

Begin the downward drive with your trunk and hips, allowing your knees to bend comfortably. Bring the handles down with your body, then extend the elbows to finish with your hands beside the upper thighs. Keep your wrists steady and avoid locking your elbows or pushing the handles far behind you.

Stand tall again while guiding the handles upwards. Repeat with a purposeful pull and a smooth return, breathing continuously.

After the final stroke, guide the handles back under control before releasing them.
  • Start tall with bent elbows
  • Initiate with the trunk and hips
  • Bring the body and handles down together
  • Allow a comfortable knee bend
  • Finish beside the upper thighs
  • Keep wrists steady
  • Stand tall during the return
  • Guide the handles back under control
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Bring your body and handles down together
  • Let the arms finish the drive
  • Use a comfortable knee bend
  • Finish with your hands beside your thighs
  • Stand tall again between strokes
  • Keep your grip relaxed but secure
  • Maintain a smooth rhythm and continuous breathing
02

Common Errors

  • Pulling mainly with the arms
  • Reaching excessively high at the start
  • Lowering the body while leaving the handles overhead
  • Squatting too deeply on every stroke
  • Pulling the handles far behind the thighs
  • Standing too far from the machine
  • Using a damper setting that disrupts technique
  • Starting too fast to sustain the intended workout
  • Letting the handles snap back
Important Considerations
Match your pace to the session. Continuous cardio needs a sustainable rhythm; intervals need an effort you can repeat without losing technique.

The damper changes how the stroke feels. If your arms tire before you can sustain the intended cardio effort, try a lower setting and check that your trunk and legs contribute to the movement.

A slight heel rise can occur naturally at the start of a stroke. Jumping and a deep squat are not required.

Compare progress using a consistent technique and drag factor. Record workout duration or distance, average pace or watts and perceived effort.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
The latissimus dorsi helps bring the upper arms down, while the triceps extends the elbows to finish the pull. The rectus abdominis and obliques contribute to trunk movement and control.

The gluteals, quadriceps and calf muscles help return the body to the upright position and control the lower limbs throughout the cycle. Muscle involvement varies with technique and effort.
  • Latissimus dorsi contributes to the downward arm movement
  • Triceps extends the elbows during the finish
  • Abdominals contribute to trunk movement and control
  • Gluteals and quadriceps help raise the body during recovery
  • Calf muscles contribute to ankle movement and control
Biomechanics
The downward pull accelerates an air-resisted flywheel through the handle cords. The drive combines movement of the upper arms towards the torso, elbow extension, forward trunk movement and bending at the hips and knees.
During recovery, the hips and knees straighten as the body rises and the handles return upwards. The legs and trunk contribute to the complete cycle, including preparation for the next pull.
The damper changes airflow and stroke feel. Your pulling force and rhythm determine power output; increasing stroke rate alone does not guarantee higher power.
  • Coordinated arm, trunk and leg movement
  • Shoulder extension and elbow extension during the drive
  • Hips and knees bend as the body lowers
  • Body rises and arms return during recovery
  • Legs and trunk contribute throughout the cycle
  • Air resistance responds to flywheel speed
  • Damper setting and workout intensity are different
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Alternating-arm SkiErg
  • Seated SkiErg with a stable setup
Programming
  • Continuous aerobic training
  • Cardiovascular intervals
  • Low-impact conditioning
  • Time- or distance-based circuits
  • SkiErg pacing and performance practice
Programming Note
Begin with short, easy bouts to establish technique and a comfortable rhythm.

For continuous aerobic training, use a sustainable pace that allows comfortable conversation and gradually extend the duration.

For intervals, alternate harder efforts with sufficient recovery to maintain consistent technique and output. Match effort, work duration and recovery to the training goal and individual fitness.

Record duration or distance, average pace or watts, drag factor and perceived effort. Progress one variable at a time.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder pain when reaching up or pulling down
  • Elbow or wrist discomfort when gripping the handles
  • Back pain during repeated bending and straightening
  • Hip or knee pain during the leg movement
  • Difficulty maintaining balance or secure footing
  • Difficulty reaching or returning the handles safely
Possible Modifications
  • Reduce pulling force and pace
  • Lower the damper setting if each stroke feels too heavy
  • Use shorter work periods with more recovery
  • Reduce the reach or knee bend to a comfortable range
  • Use a stable seated setup when standing is unsuitable and the movement remains comfortable
Safety Note
Check that the machine is stable and the handles and visible cords are undamaged. Report sticking, uneven cord movement or excessive wear to facility staff.

Keep the floor and handle path clear. Avoid pulling to the end of the cords, and guide the handles back rather than releasing them abruptly.

Build intensity gradually. Stop for pain, dizziness, chest discomfort or unusual breathlessness.