Functional Fitness · Conditioning
Ski Erg Double-Pole
The ski erg double-pole is a conditioning exercise that uses simultaneous downward pulls to mimic cross-country skiing. It builds endurance through coordinated arm, trunk, and hip movement.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Stand facing the machine with your feet about hip-width apart.
- Grasp both handles above eye level with your elbows slightly bent.
- Start pulling both handles downward together by hinging forward at your hips with a slight knee bend.
- Finish the pull with your hands beside your thighs as your elbows straighten.
- Return to standing as the handles travel upward.
- Reach back to the starting position for the next stroke.
Form cues
- Exhale through the pull
- Keep your grip relaxed
- Keep your heels grounded
Common mistakes
- Squatting too deeplyKeep the knee bend shallow so your hips move mostly backward rather than toward the floor.
- Pulling only with your armsLet your body weight help drive the stroke rather than doing all the work with your shoulders.
- Collapsing through your lower backKeep your abdomen firm so the forward lean does not become an uncontrolled slump.
Safety
Abrupt pulls or excessive resistance can strain your shoulders or lower back, especially when fatigue disrupts your stroke. Released handles can recoil unexpectedly.
- Begin with a comfortable resistance setting before increasing effort.
- Keep hold of the handles during their return rather than letting the cords snap upward.
- End the interval when you can no longer maintain a coordinated stroke.
- Keep other people clear of the handles and cords.
If reaching overhead or bending forward causes shoulder or back pain, reduce the range and get advice from a physiotherapist before increasing effort.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Ski Ergometer
Sets and reps
- Sets
- 3–5
- Target
- 60–120 seconds
- Rest
- 45 sec
Start at a pace that lets you speak in short sentences.