SkiErg

Muscles worked by the SkiErg

Primary

LatsLatissimus DorsiAbsRectus AbdominisTricepsTriceps Brachii

Secondary

GlutesGluteus MaximusHamstringsHamstring MusclesQuadsQuadriceps Femoris

Also called: lats, lat, latissimus dorsi, latissimus, back wings, abs.

Equipment

Ski Erg

Also called: ski ergometer, concept 2 ski erg, nordic ski machine.

How to do the SkiErg

1. Stand facing the SkiErg with the handles overhead and the feet about hip-width apart.
2. Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips.
3. Finish with the hands beside the thighs and the knees softly bent.
4. Let the cords retract as you return the arms overhead and stand tall.
5. Repeat smoothly while keeping the heels planted and the torso controlled.

Form tips

• Lead the pull with the lats instead of turning it into an arm-only movement.
• Keep the hinge compact; do not collapse into a deep squat.
• Allow the handles to return under control so the cords stay taut.

At a glance

SkiErg in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

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• L Sit

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ski-erg",
  "name_en": "SkiErg",
  "name_de": "SkiErg",
  "name_es": "SkiErg",
  "description_en": "A standing cardio exercise on a ski ergometer that combines a forceful double-pole pull with a small hip hinge to train full-body power and endurance.",
  "description_de": "Eine stehende Cardioübung am Ski-Ergometer, die einen kraftvollen Doppelstockzug mit einer kleinen Hüftbeuge verbindet und so Ganzkörperleistung und Ausdauer trainiert.",
  "description_es": "Un ejercicio cardiovascular de pie en un ergómetro de esquí que combina un potente tirón de doble bastón con una ligera bisagra de cadera para desarrollar potencia y resistencia de todo el cuerpo.",
  "category": "cardio",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ski_erg",
  "body_part": "full_body",
  "primary_muscles": [
    "latissimus_dorsi",
    "rectus_abdominis",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "hamstrings",
    "quadriceps"
  ],
  "goals": [
    "endurance",
    "power"
  ],
  "tags": [
    "cardio",
    "conditioning",
    "full_body",
    "no_axial_load"
  ],
  "variation_group": "cardio",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand facing the SkiErg with the handles overhead and the feet about hip-width apart.",
    "Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips.",
    "Finish with the hands beside the thighs and the knees softly bent.",
    "Let the cords retract as you return the arms overhead and stand tall.",
    "Repeat smoothly while keeping the heels planted and the torso controlled."
  ],
  "instructions_de": [
    "Stell dich vor den SkiErg, die Griffe über dem Kopf und die Füße etwa hüftbreit.",
    "Spann den Rumpf an und zieh die Griffe mit dem Latissimus nach unten, während du dich leicht aus der Hüfte vorbeugst.",
    "Beende den Zug mit den Händen neben den Oberschenkeln und leicht gebeugten Knien.",
    "Lass die Seile kontrolliert zurücklaufen, während du die Arme hebst und dich wieder aufrichtest.",
    "Wiederhole die Bewegung flüssig, die Fersen bleiben am Boden und der Rumpf kontrolliert."
  ],
  "instructions_es": [
    "Ponte frente al SkiErg con los agarres por encima de la cabeza y los pies separados al ancho de las caderas.",
    "Activa el tronco y lleva los agarres hacia abajo tirando con los dorsales mientras haces una ligera bisagra de cadera.",
    "Termina con las manos junto a los muslos y las rodillas suavemente flexionadas.",
    "Deja que los cordones se recojan mientras elevas los brazos y vuelves a erguirte.",
    "Repite con fluidez manteniendo los talones apoyados y el tronco controlado."
  ],
  "tips_en": [
    "Lead the pull with the lats instead of turning it into an arm-only movement.",
    "Keep the hinge compact; do not collapse into a deep squat.",
    "Allow the handles to return under control so the cords stay taut."
  ],
  "tips_de": [
    "Leite den Zug mit dem Latissimus ein, statt nur aus den Armen zu arbeiten.",
    "Halte die Hüftbeuge kompakt und geh nicht in eine tiefe Kniebeuge.",
    "Führe die Griffe kontrolliert zurück, damit die Seile gespannt bleiben."
  ],
  "tips_es": [
    "Inicia el tirón con los dorsales en lugar de convertirlo en un movimiento solo de brazos.",
    "Mantén la bisagra compacta y no bajes a una sentadilla profunda.",
    "Controla el retorno de los agarres para mantener tensos los cordones."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/ski-erg-start.webp",
      "peak": "images/flat/ski-erg-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ski-erg");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.