1000m SkiErg

The 1000m SkiErg is a 1000 meter conditioning effort on the SkiErg machine. It trains your lats and triceps as the main movers, while your core and glutes support each stroke. It is a full-body, bilateral pulling exercise that works well for building aerobic conditioning at a beginner level.

Set up facing the machine with your feet about hip-width apart. Take a handle in each hand with palms facing down and arms straight but not locked. Keep a soft bend in your knees and shift your hips back slightly so your torso leans forward, ready to reach overhead.

Begin each stroke by hinging at the hips and reaching your arms up to full extension. Then drive the handles down by pushing through your feet, opening your hips, and pulling with your lats and triceps. Finish the stroke standing tall with your hands near your thighs. Let the handles return smoothly overhead, then repeat for the full 1000 meters.

Exhale as you drive down; inhale on the return. Keep your core lightly braced before each drive. To scale it easier, slow your pace and shorten the stroke slightly. To make it harder, maintain a faster pace while keeping your form intact.

Fault: Pulling only with the arms. Fix: Hinge and drive the handles down with your hips and lats first, then let your arms finish the stroke.

Fault: Bending the arms too early on the way down. Fix: Keep your arms long until your hips open, then pull through with your lats and triceps.

Fault: Starting too fast and fading halfway through. Fix: Start at a controlled pace and hold a steady split for the full distance.

Fault: Overreaching and arching the back at the top of the stroke. Fix: Reach to full extension with ribs down and your core lightly braced.