Ski Erg
Upper-body-led conditioning that spares the knees almost entirely.
Choose an effort level
Moderate
Steady double poling.
Hard
Slow-to-moderate speed double poling, committed.
Maximal
Fast to maximum double poling.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Start tall with hands high, then drive down through the handles.
- Hinge at the hips and finish with hands past the thighs.
- Use the legs to assist the hinge rather than standing rigid.
- Return to full height each rep so the range stays honest.
Common mistakes
- Pulling with arms only and leaving the trunk out of it.
- Half-height starts that shorten every stroke.
- Letting the lower back round under fatigue.
A starter session
10 × (30 s hard / 30 s rest). Short, and plenty.
Who it may suit
Minimal lower-body impact. A strong option when legs are sore from squats or deadlifts.