Functional Fitness · Conditioning
Ski Erg Alternating-Arm
The alternating-arm ski erg uses alternating downward handle pulls for cardiovascular conditioning. It trains your upper-body pulling endurance while your core and legs support a steady rhythm.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Stand facing the machine with your feet hip-width apart and knees slightly bent.
- Grasp one handle in each hand with your arms raised and elbows slightly bent.
- Pull one handle down toward the same-side hip.
- Return that handle overhead as you pull the opposite handle down.
- Continue alternating sides with a small, rhythmic bend at your hips and knees.
- Gradually shorten your pulls to slow to a stop.
- Guide both handles to their resting position before letting go.
Form cues
- Keep your feet planted.
- Keep your shoulders away from your ears.
- Breathe steadily through the rhythm.
Common mistakes
- Twisting with every pullKeep your chest facing the machine rather than turning your torso to drive each stroke.
- Squatting deeplyUse a shallow knee bend so your legs support the rhythm rather than bobbing your whole body.
- Jerking the handlesApply pressure smoothly from the start of each pull instead of snapping against the cords.
Safety
High resistance or a rushed overhead return can strain your shoulders or elbows. Fatigue can also lead to excessive lower-back movement.
- Start with low resistance and an easy pace before increasing effort.
- Leave enough clear space behind you for your hands to finish each pull.
- End the interval when you can no longer control the handle return.
If overhead reaching causes shoulder pain, shorten the reach and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Ski Ergometer
Sets and reps
- Sets
- 3–5
- Target
- 30–60 seconds
- Rest
- 45 sec
Use a sustainable pace that lets you maintain an even rhythm throughout each interval.