SkiErg
How to do it
Stand facing the SkiErg with one handle in each hand overhead and knees softly bent. Hinge and drive both handles down past your thighs using the lats and trunk, then stand tall and guide the handles back overhead under control.
Setup
Stand about an arm length from the machine with feet hip width and one handle in each hand. Start tall with arms overhead, shoulders down, ribs controlled, and a light athletic knee bend.
Where you should feel it
Through the lats, triceps, abdominal wall, and posterior chain as the handles drive down. The return should stay smooth rather than pulling the shoulders upward.
When to use it
Use for low-impact full-body conditioning, ski-specific power, or interval work. Track time, distance, pace, and effort consistently.