10000m SkiErg

The 10000m SkiErg is a long-distance conditioning piece on the SkiErg. It trains the lats and triceps as the prime movers, with the core and glutes helping drive and stabilize each stroke. Over 10,000 meters, the goal is to hold a consistent pace and good mechanics from start to finish.

Stand facing the machine with your feet about shoulder-width apart and your knees slightly bent. Grip both handles with your arms extended overhead in the start position. Hinge at the hips so your chest stays over the machine, keep your back flat, and brace your midsection.

Begin each stroke by pulling the handles down and back with your lats while you drive your hips forward. Keep your arms as links rather than the main movers. Finish the pull with your hips and lats engaged, then let your arms extend back up to full extension overhead before starting the next stroke. Repeat this rhythm for the full distance.

Breathe in as you reach and extend overhead, then breathe out as you drive and finish the pull. Keep your core braced the whole time. To make it easier, lower the damper setting or split the work into shorter intervals with rest. To make it harder, raise the damper slightly or focus on holding a steady split for the distance.

Fault: Yanking the handles down with just the arms. Fix: Hinge and drive the handles down, finishing with the hips and lats so the bigger muscles do the work.

Fault: Cutting the stroke short at the top. Fix: Reach to full extension up top on every stroke before starting the next pull.

Fault: Letting the back round or the shoulders fall forward as you fatigue. Fix: Brace your core and keep a neutral spine from start to finish.