SKI ERG
Vertical pulling conditioning machine. Simulates cross-country skiing. Develops upper body and core endurance.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand facing the machine, handles at full extension above.
- 2
Grip both handles. Feet shoulder-width apart, slight knee bend.
- 3
Pull the handles down and back in a sweeping arc, hinging at the hips.
- 4
Drive through the core and lats — not just the arms.
- 5
Return to the start position under control and repeat.
THE STANDARD
Full range of motion on each pull. Consistent stroke rate. Core engaged throughout.
COACHING CUES
COMMON MISTAKES
Pulling with arms only — the core and hips should drive the movement.
Inconsistent stroke rate.
Leaning too far forward — maintain a controlled hinge.
SCALING / SUBSTITUTIONS
Reduce distance or time.
Single-arm alternating pulls for variety.
Rowing erg as an alternative.
300WOD APPLICATION
The ski erg is used as an upper-body dominant conditioning tool across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.
RELATED EXERCISES
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary