Ski Erg Movement Prep
ski erg warm-up
2 unhurried rounds
6-8 controlled Ski Erg reps
30 sec easy Row
Start the workout feeling prepared, not tired
Cardio & Jump Rope
Ski Erg — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Technique demonstration
See Ski Erg Before You Train
Watch the full movement, then use the original coaching image to check the key position.
SkiErgTechnique | Learn How to Use the SkiErg | Concept2
Key position
Start tall with soft knees and long arms, then hinge and drive the handles down without rounding your back.
Video by concept2usa · reviewed 2026-08-06
Easy Ski Erg work raises body temperature while coordinating the lats, trunk, and hips. Begin tall, drive the handles down with a small hinge, and recover smoothly rather than turning the warm-up into hard arm pulling. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The SkiErg is best for low-impact HYROX engine work and upper-body conditioning. Drive with the trunk and hips before the arms so the lats do not fatigue first.
Muscles Worked
LatsTricepsCoreHip flexors
Equipment
Ski ergometer
Best For, Avoid If, and Scaling
| Best for | HYROX preparation, low-impact intervals and conditioning that combines the lats, trunk and hip hinge. |
|---|---|
| Avoid if | Shoulder or low-back pain increases during the pull, or you cannot keep a neutral spine as pace rises. |
| Scaling | Reduce damper and cadence while shortening the pull. |
How to Do the Ski Erg
1
Stand tall with one handle in each hand and arms overhead.
2
Initiate by pulling the shoulders down and hinging slightly.
3
Drive the handles past the thighs while keeping the trunk braced.
4
Return the arms overhead smoothly and repeat at an easy pace.
Common Mistakes
✕
Pulling with the arms alone and shrugging the shoulders.
✕
Squatting deeply on every stroke instead of using a small hinge.
Coaching Tips
✓
Keep the handles moving in a smooth rhythm.
✓
Finish the warm-up before the lats or triceps begin to burn.
Scaling Options
Easier / Beginner
Reduce damper and cadence while shortening the pull.
Harder / Advanced
Add two short cadence builds without reaching hard effort.
Warm-Up Examples
Add Ski Erg to Your Warm-Up
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Ski Erg Readiness Flow
pre-workout ski erg
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Ski Erg reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Ski Erg feel?
During Ski Erg, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
Build a Session Around Ski Erg
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Useful next steps
Related Exercises
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