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Cardio ยท Locomotion

Ski Erg

A compound locomotion exercise for the lats and triceps, done with a cardio machine. It also works the abs and upper back.

Cardio machine Compound Distance and time Also called: skierg, ski machine

Muscles worked

Primary

Lats and Triceps

Do most of the work.

Secondary

Abs and Upper back

Help during each rep.

  • LatsSides of the backPrimary
  • TricepsBack of the upper armPrimary
  • AbsFront of the trunkSecondary
  • Upper backMid traps, rhomboidsSecondary

How to do it

  1. Set up the machine. Adjust the seat, straps or speed so you start at an easy pace.
  2. Stay tall and relaxed.
  3. Steady, even pace you can hold.
  4. Breathe rhythmically.
  5. Go for distance or time. Pick a pace you can hold and log the distance and time when you finish.

Common mistakes

  • Starting too fast. Warm up at an easy pace before you push.
  • Holding the breath. Breathe in a steady rhythm.

Cardio machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.