Is the ski erg better for cardio than rowing?

The ski erg emphasizes upper body and core more than rowing while placing less demand on the legs and lower back. Both are effective cardio tools, but the ski erg is particularly useful when you want to spare your legs after heavy lower body training.

Should I bend my knees on the ski erg?

Yes, a slight knee bend coordinated with the hip hinge allows you to engage your legs and generate more power with each pull. The bend should be subtle, not a deep squat, and should happen naturally as you pull the handles down.

How do I pace myself on the ski erg?

Start at a sustainable rhythm where you can maintain consistent stroke power and breathing for your target duration. Monitor the damper setting and your splits on the display to find a pace that challenges you without causing form breakdown in the first minute.

Ski Erg

The ski erg is a machine-based cardio exercise that mimics the arm motion of cross-country skiing while standing, engaging the upper body, core, and legs. It suits lifters looking for low-impact cardiovascular conditioning that complements lower body training without excessive leg fatigue.

Muscle group: Cardio
Primary muscles: quadriceps
Equipment: Machine

How to do the Ski Erg

Stand facing the ski erg with feet hip-width apart and grasp both handles overhead with arms fully extended.
Engage your core and pull both handles down forcefully in a simultaneous motion, driving your elbows past your hips.
Hinge slightly at the hips and allow a small knee bend as your hands reach the bottom of the movement near your hips.
Release the handles in a controlled manner and allow them to return to the starting position overhead while extending your body back to standing.
Immediately begin the next repetition, maintaining a smooth and continuous rhythm throughout the duration.

Form tips

Drive the pull with your lats and core rather than relying solely on your arms to maximize power and reduce arm fatigue.
Coordinate the hip hinge and knee bend with the arm pull so your entire body contributes to each stroke.
Keep your shoulders pulled down and back throughout the movement to avoid shrugging and maintain proper pulling mechanics.

Common mistakes

Pulling with arms only: this limits power output and causes premature arm fatigue instead of distributing work across larger muscle groups.
Standing too upright: this prevents hip and leg engagement, reducing the effectiveness of each stroke and overall calorie expenditure.
Jerking the handles at the top: this wastes energy and disrupts rhythm instead of allowing a smooth transition into the next pull.

Sets and reps

Ski erg workouts are typically tracked by duration rather than sets and reps, with intervals of 30 seconds to 5 minutes or steady-state sessions of 10 to 30 minutes depending on conditioning goals.

Track the Ski Erg in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

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Frequently asked questions

Is the ski erg better for cardio than rowing?: The ski erg emphasizes upper body and core more than rowing while placing less demand on the legs and lower back. Both are effective cardio tools, but the ski erg is particularly useful when you want to spare your legs after heavy lower body training.
Should I bend my knees on the ski erg?: Yes, a slight knee bend coordinated with the hip hinge allows you to engage your legs and generate more power with each pull. The bend should be subtle, not a deep squat, and should happen naturally as you pull the handles down.
How do I pace myself on the ski erg?: Start at a sustainable rhythm where you can maintain consistent stroke power and breathing for your target duration. Monitor the damper setting and your splits on the display to find a pace that challenges you without causing form breakdown in the first minute.

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