Chances are, if you've stepped into a gym in recent years, there's one piece of kit you've avoided out of pure instinct. The one that looks like a rowing machine tipped up on one end with handles you pull towards the floor.
It’s called the SkiErg, and it uses an action that mimics that of Nordic skiers using poles to propel themselves along.
The erg in its name is in reference to an ergometer that’s used to measure work, scored in calories or meters.
As far as cardio machines go, it’s unique in that its primary focus is on the upper body rather than lower, and the technique can take a bit of getting used to. I’ve wrestled with many a SkiErg in my time and my technique still leaves a lot to be desired.
But when asked if there was one piece of gym kit he recommends above all others, David Lloyd's master trainer Jack Claxton didn’t hesitate. “The Concept2 SkiErg,” he tells Fit&Well. “My clients always tell me I’m on commission for using it, because I use it that often.”
Claxton says he builds almost all of his own workouts, and those of his clients, around this misunderstood cardio kit.
“It goes into pretty much all my workouts because you can adapt it for absolutely anyone. I’ve had a lady who’s had a hip and knee replacement, but with the SkiErg we can get her sat down and it’s still a full workout from the waist up.”
Claxton says you can use it for bursts as short as 30 seconds for a high-intensity cardio blast, or to chase down a kilometer or more if you're a bit fitter or looking to build stamina.
“It’s so adaptable,” he adds. “You can use it for pure endurance, for power or for intervals.”
Jack Claxton’s SkiErg interval workout
Claxton's go-to drill is the same whether you’re a SkiErg beginner or experienced cross-country skier: three descending intervals for time (meaning as quickly as possible) with one minute of rest between intervals.
For time:
- Distance 300m Rest 60sec
- Distance 200m Rest 60sec
- Distance 100m Rest 60sec
“The idea is to increase the pace with each interval,” says Claxton. “For the 300m, you might aim to start around a pace of 2min/500m, for example. Then for the 200m, increase to 1min 55sec/500m. Then for the 100m, accelerate to a bit more of a sprint, say around 1min 50sec/500m."
If you prefer to go by feel, guage your effort levels out of 10. “Aim for an effort level of 7/10 for your first interval, 8/10 for the second and 9/10 for the third,” says Claxton.
To progress the workout, you can reduce the rest periods, repeat the routine two or three times, or perform a lower-body or core dominant exercise during the rest, such as a squat, jump lunge or plank.
If your gym doen’t have a SkiErg, Claxton says you can use a rowing machine instead and perform the same descending interval workout. “Not every gym has a SkiErg, but 90% will have a rowing machine,” he says.
“It’s not as easy to adapt and requires a different technique, but the combination of legs, core and arms is the closest alternative you’ll find to the SkiErg.”
I tried this routine, alternating from the SkiErg to the rowing machine for each interval, and found it provided an effective full-body cardio challenge.
SkiErg technique
Claxton has a phrase you can use to cue your technique. “I tend to call out ‘hips, bend, extend’ when working with clients,” says Claxton.
“Lead with the legs in a bit of a squat position. Bend your elbows in tight like you would for a triceps pushdown. Extend your arms straight at the end. Then allow everything to come up together.”
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