How to Master the SkiErg: Technique, Breathing, and Efficiency Tips

Popularised by Concept2, CrossFit gyms, and HYROX competitions, the SkiErg is showing up in more and more training spaces. Yet, from personal experience, many athletes still avoid this machine. That’s a mistake – because the SkiErg provides an outstanding cardiovascular workout that engages your back, arms, core, and legs.

Below are key tips to improve your SkiErg technique and make the most out of this powerful training tool.

1. Focus on Technique First

Remember the classic weightlifting saying: “slow is smooth, and smooth is fast.” Jumping onto a SkiErg and going all out might spike your heart rate, but within minutes your pace will drop dramatically.

Instead, concentrate on:

• A strong foot position

• Keeping your core braced and chest open (avoid hunching)

• Full range of motion – pull the handles all the way down, then allow them to return to the highest point

The longer and smoother your pull, the more efficient and powerful your strokes will be.

2. Use Your Whole Body

The SkiErg is a full-body workout – don’t rely only on your arms. A strong stroke starts from the core, flows through the legs, and finishes with the arms.

• Engage your legs by squatting slightly as you pull

• Keep the core tight to stabilise movement

• Finish with the arms at the bottom of the stroke

Using your whole body distributes effort, reduces fatigue, and maximises efficiency.

3. Drive and Recover

Every SkiErg stroke has two phases:

• Drive: Pull the handles explosively toward the floor with power

• Recovery: Control the handles smoothly back to the top

Just like rowing, maintaining balance between drive and recovery helps you sustain rhythm and consistency over long intervals.

4. Control Your Breathing

Breathing drives performance. Aim for:

• Exhale during the drive as you pull down

• Inhale during recovery as you extend tall with your chest open

Controlled breathing helps you maintain rhythm and manage stroke rate over time.

5. Find Your Stroke Rate

The SkiErg is the same height for everyone, but not all athletes have the same reach.

• Taller athletes → can use a longer stroke at a lower rate to maintain speed

• Shorter athletes → may need a slightly higher stroke rate due to shorter pull length

Experiment to find your most efficient cadence.

Final Thoughts

Like any new piece of equipment, approach the SkiErg gradually. Don’t go all-out in your first session. Focus on technique, build intensity over time, and you’ll quickly see why this machine has become a staple in CrossFit boxes, HYROX events, and functional fitness gyms worldwide.

The SkiErg isn’t just a cardio tool – it’s a full-body conditioning weapon that, when used correctly, can transform your endurance and strength.