To start- Hands shoulder width apart just above eye level. Arms bent at 90 degrees. Feet shoulder width apart.
Drive the handles downward, engaging your core, bending the knees, maintain the bent position of the arms.
Finish the movement with knees bent and arms extended back along your thighs. Bring the arms back up, straightening the body to the starting position.
You can make the movement more oblique specific + single arm strength specific by alternating pulls with each arm. The double pull engages more of your body and will give you a better overall workout. If you are new to the SkiErg, start with the double pull technique.
The Damper Setting
The damper setting is the same as the rower. Refer to the rowing tutorial to understand the 1-10 setting.
The number in the top right corner of the display is your Strokes Per Minute. This is your cadence. Stroke rate is different from the rower. An 18 s/m on the rower = ~30 s/m on the SkiErg.
3 x 1500m | 3:00-5:00 rest between sets
6x 500 | 2:00 rest between sets
1:00 hard | 1:00 easy for 10:00 or 20:00
Tabata 8x :20 hard | :10 easy
30:00 at a steady pace
5000 meters at a steady pace
ROW + SKI
5:00 Row, 4:00 ski, 3:00 row, 2:00 ski, 1:00 row.
Only resting to transition between rower and SkiErg.