You may already be familiar with the rowing machines at the gym. But there’s another powerful piece of equipment worth adding to your routine: the SkiErg. Like the rower, the SkiErg is designed to mimic an outdoor activity, in this case, Nordic skiing. Nordic skiing includes cross-country skiing and has been used for both recreation and competition for centuries while providing one of the most demanding full-body workouts in sports.

Of course, strapping on skis and heading into the mountains isn’t the most practical way to get in a daily workout. That’s where the SkiErg comes in. This machine recreates the same powerful skiing motion indoors, allowing you to enjoy the benefits of Nordic skiing without leaving AFAC gym in Thornton, Colorado.

The SkiErg offers a low-impact cardiovascular workout that challenges your entire body. While the movement looks simple, it engages multiple muscle groups simultaneously, with most of the effort coming from the arms (about 60%), followed by the core (30%), and the legs (10%). The result is an efficient, full-body workout that quickly raises your heart rate while building strength and endurance.

What Is the SkiErg Machine at the Gym?

The SkiErg is a cardio and strength-training machine created by Concept2, the same company known for the popular indoor rowing machine. Instead of sitting and pulling a handle toward your torso like you would on a rower, the SkiErg has you stand upright and pull two handles downward in a motion that replicates the double-pole technique used in cross-country skiing.

The machine uses a flywheel and air resistance system to create a smooth, adjustable level of resistance. The harder and faster you pull, the greater the resistance becomes. This makes the SkiErg adaptable for beginners, experienced athletes, and everyone in between.

Another feature that makes the SkiErg unique is its performance monitor. The display tracks valuable workout metrics such as pace, power output, distance, and calories burned. This allows users to monitor their progress over time and push themselves to improve with each session.

At AFAC gym, the SkiErg is often used for both steady cardio workouts and high-intensity interval training (HIIT). Its versatility makes it a favorite among members who want a challenging workout without putting excessive strain on their joints.

How Do I Set Up the SkiErg Machine?

Getting started using the SkiErg is simple. There is only one adjustment to make to the machine: choosing a damper setting.

The higher the setting, the more work you’ll have to do to pull on the handles. Our trainers recommend starting out at damper level 3 for most people. Remember, this isn’t purely a strength training machine! You don’t want to be struggling after just five or six pulls.

Once you’ve chosen a damper setting, stand back away from the flywheel. Where you stand will depend on your height. Shorter users might need to stand a little closer to the machine, while taller people will need to stand farther back. Just make sure you can comfortably reach the handles with your back straight. Place your feet shoulder-width apart. Next, grab the handles. The base of the handles will sit comfortably against the fleshy part of your palm.

Holding the handles above your head, your elbows should be extended and slightly above eye level. Reach up so that your body is in a straight line. You can stand on your tiptoes if you want. Now you’re almost ready to get going!

How Does the SkiErg Work?

When you first look at the SkiErg, it may appear that the movement relies only on the arms. In reality, the key to using the machine effectively is coordinating your entire body. The motion should resemble a powerful downward pull that starts from your core and hips rather than just your arms.

From the fully extended starting position, engage your core and begin to hinge slightly at the hips. At the same time, bend your knees slightly to bring your lower body into the movement. As your torso moves forward, drive your arms down toward your hips in one smooth, powerful motion.

This coordinated movement allows your glutes, hamstrings, and quadriceps to contribute to the pull while your upper body completes the stroke. When performed correctly, the motion should feel fluid and controlled rather than jerky or forced.

At the end of the pull, your elbows and knees should still have a slight bend. Your hands should finish near your pockets with your triceps engaged. Avoid dropping into a deep squat at the bottom of the movement, as this reduces efficiency and can place unnecessary stress on your lower back.

To reset, allow your arms to rise while straightening your hips and knees. Return to the starting position in one continuous motion. Breathing can help establish a rhythm. Many people inhale as they return upward and exhale during the pull. Once you find a steady tempo, the movement becomes smooth and repeatable, allowing you to maintain a consistent workout pace.

What Are the Benefits of Using a SkiErg Machine?

The SkiErg delivers a wide range of fitness benefits, which is why it has become increasingly popular in gyms and training facilities.

Full-Body Engagement

Unlike cardio machines that primarily target either the upper or lower body, the SkiErg activates multiple muscle groups simultaneously. The hinging movement recruits the lats, shoulders, triceps, core, and glutes, creating a balanced full-body workout.

Low-Impact Cardio

Because the SkiErg uses a smooth pulling motion rather than repetitive pounding, it places minimal stress on the joints. This makes it a great option for individuals with knee or ankle sensitivity and those recovering from injuries.

Improved Cardiovascular Fitness

A few minutes on the SkiErg can quickly elevate your heart rate. This makes it an excellent tool for improving endurance, strengthening the heart, and increasing lung capacity.

Stronger Core and Better Posture

Maintaining proper form requires consistent core engagement. Over time, this strengthens the abdominal muscles and the muscles along the spine, which can improve posture and stability.

Versatility for Any Workout

The SkiErg can be used in a variety of ways. Some people use it for short bursts of intense effort in HIIT workouts, while others prefer longer steady-state cardio sessions. It also fits well into circuit-style workouts.

Performance Tracking

The built-in monitor tracks metrics such as pace, distance, power output, and calories burned. This data helps you measure progress and set goals as your fitness improves.

Efficient Calorie Burn

Because so many muscles are working at once, the SkiErg burns a significant number of calories in a relatively short amount of time. A focused 30-minute session can burn several hundred calories depending on intensity.

What Muscles Does the SkiErg Work?

The SkiErg provides a full-body workout that engages both upper and lower body muscles. Instead of isolating one area, the movement transfers energy from your legs through your core and into your arms.

Upper Body

The pulling motion activates the triceps, shoulders, chest, and latissimus dorsi muscles in the back. These muscles generate the force that drives the handles downward.

Core

Your abdominals, obliques, and lower back stabilize the body throughout each pull. Without a strong core, the movement becomes inefficient and difficult to maintain.

Lower Body

Although the upper body does much of the visible work, the lower body plays an important role. The glutes, hamstrings, quadriceps, hip flexors, and calves help initiate the movement and provide power through the hip hinge.

How the Movement Works Together

1. Initiation: The movement begins with a hip hinge, engaging the glutes, hamstrings, and core.
2. The Pull: The lats, shoulders, and triceps pull the handles down in a strong, controlled motion.
3. Extension: The hips and knees extend as the body returns upward, preparing for the next stroke.

This coordinated movement pattern builds strength, endurance, and power across the entire body.

Will Using the SkiErg Help Me Build Muscle?

While the SkiErg is primarily considered a cardiovascular machine, it can also contribute to muscle development. The pulling motion creates resistance that challenges the arms, shoulders, back, and core.

However, the SkiErg works differently than traditional strength training exercises like squats or bench presses. Instead of heavy loads with few repetitions, the SkiErg uses repeated movements against moderate resistance. This type of training is more effective for improving muscular endurance rather than maximizing muscle size.

That said, regular SkiErg workouts can still strengthen the upper body and core while toning the legs and glutes. When combined with other strength training exercises, it can help support overall muscle development and athletic performance.

What Does SkiErg Stand For?

The name “SkiErg” combines two key elements of the machine’s purpose.

• Ski refers to the Nordic skiing motion the machine replicates.
• Erg comes from the word ergometer, which is a device used to measure work output during exercise.

In other words, the SkiErg is essentially a ski-training ergometer, a machine designed to simulate skiing while measuring performance metrics like power, pace, and distance.

Is SkiErg Better Than the Rowing Machine?

Both the SkiErg and the rowing machine provide excellent full-body workouts, but they emphasize different movement patterns.

The rowing machine places more emphasis on the legs and posterior chain while the SkiErg shifts more of the workload toward the upper body and core. Rowing also involves a seated position, while the SkiErg keeps you standing throughout the exercise.

Because of these differences, many trainers view the two machines as complementary rather than competitive. Alternating between the SkiErg and the rower can provide balanced conditioning while preventing workout boredom.

Ultimately, the best choice depends on your goals and preferences. Many AFAC gym members enjoy incorporating both machines into their workouts for variety and full-body conditioning.

How Long Should I Use the SkiErg?

The ideal length of a SkiErg workout depends on your fitness level and training goals.

Beginners may start with sessions lasting 5–10 minutes to learn the movement and build endurance. As you become more comfortable with the technique, you can gradually extend your sessions.

More experienced exercisers often use the SkiErg for 15–30 minutes of steady cardio or incorporate shorter bursts into interval workouts. For example, a common HIIT approach might include 30 seconds of intense skiing followed by a short recovery period.

Because the machine works so many muscles at once, even short sessions can deliver an effective workout.

What Are Some Common SkiErg Mistakes?

Like any exercise machine, the SkiErg is most effective when used with proper form. Avoiding common mistakes can help you maximize results while preventing injury.

Relying Only on Your Arms

Many beginners try to pull the handles down using only their arms. The movement should actually start with a hip hinge and core engagement so your entire body contributes to the motion.

Squatting Too Deep

Dropping into a deep squat at the bottom of the movement reduces efficiency and can strain the lower back. The knees should bend slightly, but the focus should remain on the hinge movement.

Standing Too Close or Too Far Away

If you stand too close to the machine, the movement becomes cramped. Too far away, and you may struggle to maintain control. Adjust your position so you can reach the handles comfortably with a straight back.

Looking Up and Down

Following your hands with your eyes can strain your neck and disrupt your rhythm. Keep your head level and your gaze forward.

Starting Too Fast

Because the SkiErg raises your heart rate quickly, beginners sometimes go too hard at the start. Focus on developing a smooth, steady rhythm before increasing your intensity.

Elevate Your Workout with the SkiErg at AFAC

If you’re looking for a workout that combines cardio, strength, and efficiency, the SkiErg is an excellent option to explore at AFAC gym. This machine delivers a powerful full-body workout that improves endurance, strengthens your core, and challenges muscles from head to toe.

Whether you’re adding variety to your cardio routine, training for athletic performance, or simply looking for a new challenge, the SkiErg offers a unique way to push your fitness to the next level. The next time you’re at AFAC gym, step up to the SkiErg and see how this dynamic machine can transform your workout routine.

We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships and personal trainers. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — please contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.