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SkiErg Machine Pull
Full-body pulling exercise on the SkiErg machine that simulates cross-country skiing, targeting lats, core, and posterior chain to build endurance, power, and coordination; ideal for conditioning workouts.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Lower Back, Quads, Shoulders, Traps, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Triceps
7/10Lateral Head, Medial Head
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques
Glutes
6/10Glute Max
Hamstrings
6/10Biceps Femoris
Lower Back
5/10Erector Spinae
Quads
5/10Rectus Femoris
Shoulders
4/10Anterior Delts
Traps
4/10Mid Traps
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds • Adjust for interval intensity
How to Perform
Stand facing the SkiErg machine 18-24 inches away, feet shoulder-width apart. Grip handles overhead with palms inward, arms extended, core braced, and body tall.
- Reach overhead to catch position with shoulders retracted.
- Drive hips back in a hinge while pulling handles down with lats, keeping elbows close.
- Bend knees slightly as you pull hands to thighs, extending arms with triceps.
- Follow through by finishing the pull alongside body at 45-degree torso angle.
- Recover by extending arms upward and straightening hips and knees smoothly.
- Return to tall starting position, rising slightly onto toes if natural.
Coaching Tips
Form Cues
- Engage lats first
- Hip hinge, not squat
- Elbows close to body
- Brace core throughout
- Full arm extension down
- Smooth recovery rhythm
Breathing
Exhale forcefully during the drive phase; inhale during the recovery phase while maintaining core brace.
Tempo
1-0-2
Range of Motion
Pull handles from overhead (arms extended above eyes) to alongside thighs with full hip hinge to about 45 degrees; recover fully without short strokes.
Safety
Safety Notes
- Avoid lumbar hyperextension by bracing core
- Keep head neutral to prevent neck strain
- Use proper damper for your level
- Inspect cables and handles regularly
- Start gradual if new to cardio
- Ensure stable machine setup
Spotting
No spotting needed; machine provides controlled resistance. Use damper adjustments for safety.
Common Mistakes
- Rounding lower back
- Flaring elbows out
- Arm-dominant pull
- Short incomplete strokes
- Excessive calf push-off
- Hyperextending neck
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent hip surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip hinge mobility
- Ankle dorsiflexion
Build Up First
- Basic hip hinge proficiency
- Core bracing control
- Familiarity with pulling motions
Also known as
Double Pole SkiErg, Ski Erg Pull, Concept2 Ski Pull
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