Ski Erg Technique for the Fitness Athlete

Podcast Timeline:

• 00:00 Introduction to SkiErg Technique
• 01:00 Understanding the Goal of SkiErg
• 02:03 Proper Stance and Setup
• 02:40 Phases of the SkiErg Stroke
• 03:44 The Drive Phase
• 05:19 The Follow Through
• 07:19 The Recovery Phase
• 08:06 Adjusting Damper and Stroke Rate
• 09:53 Conclusion and Additional Resources

In this episode of the Performance Plus podcast, Zach discusses the often-overlooked topic of the Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range.

He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach’s YouTube channel, TheBarbellPhysio.