How to Use the Concept2 SkiErg Efficiently

The SkiErg is one of the most effective pieces of equipment for developing cardiovascular fitness, upper-body endurance, core strength and full-body conditioning. But like any movement, how you use it matters.

A common mistake is simply pulling the handles as hard and as fast as possible. While this might feel like a great workout, inefficient technique can quickly lead to fatigue and make it difficult to maintain a consistent pace.

Learning to use the SkiErg efficiently means creating power with your whole body, maintaining a strong rhythm and learning how to control your pace.

Start With Your Position

Stand with your feet approximately shoulder-width apart and your knees slightly bent. Hold the handles with a relaxed but secure grip and begin with your arms extended overhead.

Your torso should be tall, with your core engaged and your shoulders controlled rather than shrugged up towards your ears.

The SkiErg movement is not simply an arm exercise. Your lats, core, hips and legs all contribute to producing power.

Think "Arms, Body, Hips"

An efficient SkiErg stroke follows a simple sequence:

Arms → body → hips

Start by driving the handles down using your lats and upper body. As the handles move downward, hinge slightly through your hips and allow your knees to bend naturally.

Finish the pull with your hands travelling towards your thighs.

Then allow the handles to return overhead in a controlled manner, extending your arms before resetting your body position for the next stroke.

The key is to make the movement flow rather than treating each part as a separate exercise.

Use Your Core

Your core plays an important role in transferring power between your upper and lower body.

As you pull the handles down, brace your midline and avoid excessive movement through your lower back. Think about keeping your ribs controlled and maintaining a strong connection between your upper body and hips.

A strong core allows you to produce more power without relying entirely on your arms.

Don't Just Pull Harder

One of the biggest SkiErg mistakes is trying to maximise every stroke.

Instead, focus on consistent power.

If you're completing a longer workout, your goal should be to find a sustainable rhythm that allows you to maintain your pace from the beginning to the end.

For example, if you start at a pace you can only maintain for 30 seconds, it isn't an efficient strategy for a five-minute effort.

Good SkiErg technique is about finding the balance between:

• Stroke power

• Stroke rate

• Breathing

• Recovery

• Pacing

Control the Recovery

The return phase of the SkiErg is just as important as the pull.

After completing the stroke, allow your arms to extend back overhead before resetting your body position.

Don't rush the recovery.

A controlled return allows you to establish a consistent rhythm and gives you a brief opportunity to breathe and prepare for the next powerful stroke.

Think:

Pull hard. Recover smoothly. Repeat.

Learn to Pace Yourself

The SkiErg is particularly effective for interval training because you can easily monitor your pace and distance.

Try different efforts to learn how your body responds:

Short intervals:
10–20 seconds of hard work with adequate recovery. Focus on producing powerful, technically sound strokes.

Medium intervals:
30 seconds to 2 minutes of work. Focus on maintaining a consistent pace without allowing your technique to deteriorate.

Long intervals:
3–10+ minutes. Focus heavily on rhythm, breathing and sustainable power.

The longer the interval, the more important pacing becomes.

Don't Ignore Your Damper Setting

The damper setting changes how the SkiErg feels, but a higher setting isn't automatically better.

A very high damper can make each stroke feel heavier and may cause you to fatigue quickly. For most conditioning work, you should select a setting that allows you to maintain good technique and a consistent stroke rate.

Rather than chasing the highest number, focus on producing quality work efficiently.

Breathe With Your Movement

Don't hold your breath throughout the workout.

Develop a breathing rhythm that matches your effort. During moderate work, focus on controlled, regular breathing. As intensity increases, your breathing will naturally become faster.

Learning to coordinate your breathing with your strokes can help you maintain your rhythm and prevent you from becoming unnecessarily tense.

The Biggest Mistake: Using Only Your Arms

If your arms are burning within the first few seconds of every SkiErg workout, there's a good chance you're relying too heavily on them.

The SkiErg should involve your entire body.

Your legs and hips help initiate the movement, your core transfers the force and your lats and arms finish the stroke.

Think about driving the handles down, rather than simply pulling them down.

Efficiency Beats Intensity

The goal isn't to make every SkiErg session as painful as possible.

The goal is to become better at producing work.

Efficient technique allows you to:

• Produce more power

• Maintain a faster pace

• Reduce unnecessary fatigue

• Improve endurance

• Maintain better technique under fatigue

• Get more from your conditioning sessions

Whether you're using the SkiErg as part of a CrossFit workout, conditioning session or standalone cardio workout, better technique will make a noticeable difference.

Practice Before You Push

Before increasing your intensity, spend time learning the movement.

Start with controlled strokes and focus on creating a smooth rhythm. Once your technique becomes automatic, gradually increase your pace and power.

The SkiErg rewards consistency, coordination and patience.

Don't chase the monitor from the first stroke. Learn to control the machine, establish your rhythm and then turn up the intensity.

The Bottom Line

Using the Concept2 SkiErg efficiently isn't about pulling harder—it’s about moving better.

Use your whole body, maintain a strong core, control the recovery and learn how to pace your effort. Once you combine good technique with smart pacing, the SkiErg becomes an incredibly effective tool for developing fitness and performance.

Master the movement first. Then start chasing the numbers.