The Concept2 SkiErg® is a unique exercise machine that can effectively complement other forms of training. It works the full body, even though you may think it’s primarily an upper-body machine.
The motion of skiing involves a crunch of the core, bending at the knees, and a full range of work with the arms, from overhead down to the sides of the thighs. The SkiErg movement-based on the Nordic skiing double-pole motion-is one of the few sport motions that builds upper body endurance while still providing a full-body, low-impact workout.
How the SkiErg Can Complement Your Training
If you’re not specifically training for rowing, you may be more interested in a different type of complementarity-basically just using different muscle groups from the majority of your exercise. Say you do a lot of running, cycling, hiking, walking, or functional fitness activities-these are all heavily focused on lower body endurance and strength. The SkiErg works the legs, too-but just as importantly, it will add a healthy dose of upper body and core work to your training. Several SkiErg workouts per week will complement your leg-based exercise routines nicely.
The SkiErg also works really well as an addition to workouts like weight circuits or CrossFit® WODs, where quick transitions between exercises are key. You may be rotating between core work on the floor, standing lifts with a bar, burpees, air squats, etc.
At any time of year, when the weather doesn't cooperate, the snow isn't ready yet, roads are unsafe for roller skiing or you need a good indoor warm-up for a strength workout, the SkiErg is always there to complement your outdoor training. It comes down to the fact that the SkiErg is different from so many other forms of training, which means it can complement them nicely.
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Key Benefits of Incorporating the Concept2 SkiErg
Here are some of the benefits of incorporating the Concept2 SkiErg into your fitness routine:
- Cardiovascular conditioning: The Concept2 SkiErg is an excellent way to elevate your heart rate and improve cardiovascular fitness. The rhythmic upper body motion engages both the arms and legs, providing an intense cardio workout. This not only strengthens your heart but also enhances your lung capacity, leading to improved endurance levels over time.
- Full-body engagement: Unlike traditional cardio machines that mainly target the lower body, the SkiErg engages both upper and lower body muscles simultaneously. The pushing and pulling motion of the arms, combined with the leg drive, engages muscles in the core, back, shoulders, and legs. This comprehensive engagement not only torches calories (a 30-minute workout can burn up to 600 calories) but also results in a balanced full-body workout.
- Lower-impact exercise: One of the standout advantages of the SkiErg is its low-impact nature. The smooth gliding motion minimizes stress on the joints, making it an ideal option for individuals with joint issues or those who want to give their joints a break from high-impact activities like running or jumping. This feature also reduces the risk of injury while providing an effective workout.
- Core activation: Maintaining proper form during SkiErg sessions requires core stabilization. As you engage in the pushing and pulling motions, your core muscles work to stabilize your body, leading to improved core strength, coordination, and stability over time.
- Posture enhancement: Regular use of the SkiErg machine can lead to improved posture. The pulling motion encourages you to open up your chest, engage your back muscles, and align your shoulders properly. Over time, this can help counteract the negative effects of prolonged sitting and promote a more upright and confident posture.
- Versatility: The Concept2 SkiErg offers versatility in terms of workouts. Whether you’re aiming for high-intensity interval training (HIIT), steady-state cardio, or even incorporating it into circuit workouts, the SkiErg can adapt to various fitness levels, goals, and routines. It can also be a great addition to cross-training regimens.
- Efficient time management: In today’s fast-paced world, finding time for exercise can be challenging. The SkiErg allows for convenient, efficient workouts that deliver maximum benefits in a shorter time frame. Just a few minutes of intense skiing can provide an effective workout, making it an attractive option for busy individuals.
The Concept2 SkiErg has the ability to simultaneously target multiple muscle groups, provide a low-impact cardiovascular challenge, and enhance core strength and posture, which makes it a standout choice for fitness training.
Whether you’re looking to improve your athletic performance, add variety to your training, or concentrate on joint-friendly workouts, the SkiErg can elevate your fitness journey. Its adaptability and efficiency make it suitable for beginners and seasoned athletes alike.
How to Use the SkiErg Machine with Perfect Form
Despite its name, you don’t have to be a skier, or familiar with the skiing technique to use this machine. Here’s how to master it with good form:
- Stand upright, arms up, hands holding the handles.
- Your feet should be flat on the platform, so lower the handles if you need.
- Keep your chin tucked as you hinge at the hips.
- Maintain soft knees as you drive the handles down behind your hips, keeping your arms straight.
- Then, come back to standing and as you do so, extend your arms back upwards.
There are a few common mistakes I see people making when using the SkiErg. Firstly, it’s key to remember that using the SkiErg involves a hip hinge movement rather than a squat. It’s also important to think about making long strokes with the handles. Lift your arms all the way up to the top before pulling them all the way behind you.
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Tips for Getting the Most Out of Your SkiErg Workouts
- Start with a warm-up of 5-10 minutes.
- Gradually increase the intensity of your workouts over time.
- Listen to your body and take breaks when needed.
- Vary your workouts to keep things interesting. You can do this by using different intervals and resistance levels.
- Set goals for yourself and track your progress.
As with any new fitness program, proper technique and gradual progression are essential for maximizing the benefits and preventing injuries.
Most gym-goers are familiar with hinge-based exercises (like the deadlift) but may not realize that they utilize the same movement pattern in the real world, too. Every time you pick up a box from your front porch or haul groceries onto the kitchen counter, you’re mimicking that movement. The hinge movement is fundamental to using the SkiErg properly. If you can learn how to hinge effectively, you’ll avoid unnecessary lower back involvement that can lead to injury or tightness.
Personal Experience: A Week of SkiErg Workouts
One individual shared their experience of using the SkiErg machine every day for a week. Initially, they found it challenging and tiring, especially in their upper body, which was their weakest area. They struggled to complete 100 calories without taking breaks, and it took them around 9 minutes each day.
Despite the initial struggles, they noticed the SkiErg is a full-body machine, engaging not only the triceps but also the glutes, hamstrings, and back. They also emphasized the importance of maintaining good form to avoid injuries and ensure an effective workout.
By the end of the week, they found a newfound appreciation for the SkiErg and suggested incorporating it as a warm-up or as part of a HIIT session.