10/20/2026
FIX YOUR SKI ERG FORM!
The Four Phases of the Stroke
1. The Catch:
• Hinge at your hips and drop your chest forward slightly.
• Keep your elbows bent at 90 degrees.
• Engage your core and lats before pulling.
2. The Drive (Power Phase):
• Lead the pull down by driving your elbows down and back (“elbows to lats”).
• Hinge your torso down to roughly a 45-degree angle, similar to a medicine ball slam or a heavy deadlift setup.
• Exhale forcefully as you drive the handles down.
• Crucial: Do not turn the movement into a deep squat; keep your knees soft with minimal bend to protect your quads.
3. The Follow-Through (Finish):
• Finish the pull alongside your thighs, near your pockets (“hat to pockets”).
• Keep your wrists straight, your thumbs aiming toward your thighs, and your arms unextended (avoid pushing past your hips, which wastes energy).
4. The Recovery:
• Stand back up to a tall, extended position.
• Let the cords guide your hands back up to forehead height in a straight, direct line.
• Inhale as you return to the starting position
