4 Ways to Use the SkiErg for Fitness

Ski trainers, like the Concept2 SkiErg, are a relatively new fitness tool, so you are not alone if you’re not familiar with what they are and how they can be used. Just as the Concept2 RowErg was created for on water rowers, the SkiErg was developed as a training tool for serious cross-country skiers, but word of its effectiveness and flexibility has spread to the non-skiing world, too.

What does the SkiErg offer that is new and different, and how can it be incorporated into a fitness program?

One of the nice features of the SkiErg is that you just walk right up, grab the handles and go. It’s inviting and accessible. If you’ve been sitting all day at work, it gets you up and on your feet for your workout. This easy access also makes it work well for circuits and multi-movement workouts.

Here are some ideas to get you up and pulling on those handles!

Make It your Primary Workout
One of the great things about the SkiErg is that it provides a full body workout, as well as an upper body-only workout, depending on your needs or preferences. Either way, it engages your core. You can do long workouts or short workouts, steady work or intervals. Try it in the Workout of the Day (WOD) or follow any of the workouts linked at the bottom of this blog.

Use the SkiErg to Structure your Strength Training

• Warm up for 5-10 minutes easy on the SkiErg.
• Set the PM5 for Workout > Intervals > Undefined Rest and set a work interval of 1 minute. You will ski for a minute, then do a strength exercise, then press “Continue” on the PM5, and repeat.
• Try these exercises, or choose your own. Aim for 10 of each:
• Leg raises
• Push-ups
• Air squats
• Dead bugs
• Step ups (onto a bench or stool)
• Overhead press (with weights or other heavy items)
• Crunches
• Repeat!
• Cool down with 5 minutes of easy skiing.

Minute Here, Minute There
No time for a dedicated workout? Whenever you have a few free minutes free, and there’s a SkiErg nearby, just grab the handles and go. It’s time-efficient, gets you off your chair and moving. A little exercise during your day is better than none!

Rotate a SkiErg Workout with Another Exercise
Use the SkiErg three times a week, alternating with your other activities, like rowing, running, hiking or cycling—whatever you like.

For more inspiration and information, visit our SkiErg training pages or check out the additional resources below!

Additional SkiErg Workout Ideas:
First Workouts
8 Great SkiErg Workouts
7 Great SkiErg Workouts
Off Season Workouts from Skiers and Biathletes