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SkiErg Machine Pull

Intermediate

Full-body pulling exercise on the SkiErg machine that simulates cross-country skiing, targeting lats, core, and posterior chain to build endurance, power, and coordination; ideal for conditioning workouts.

About Exercise

Equipment

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Lats

Secondary Muscles

Lower Back, Quads, Shoulders, Traps, Calves

Popularity Score

Goals

Endurance

Conditioning

Power

Training Style

CrossFit

Cardio

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

9/10

Teres Major

Triceps

7/10

Lateral Head, Medial Head

Abs

7/10

Rectus Abdominis

Obliques

6/10

External Obliques

Glutes

6/10

Glute Max

Hamstrings

6/10

Biceps Femoris

Lower Back

5/10

Erector Spinae

Quads

5/10

Rectus Femoris

Shoulders

4/10

Anterior Delts

Traps

4/10

Mid Traps

Calves

3/10

Gastrocnemius

Programming

Typical Rep Range

20-60 reps

Rest Between Sets

60-120 seconds • Adjust for interval intensity

How to Perform

Stand facing the SkiErg machine 18-24 inches away, feet shoulder-width apart. Grip handles overhead with palms inward, arms extended, core braced, and body tall.

Reach overhead to catch position with shoulders retracted.
Drive hips back in a hinge while pulling handles down with lats, keeping elbows close.
Bend knees slightly as you pull hands to thighs, extending arms with triceps.
Follow through by finishing the pull alongside body at 45-degree torso angle.
Recover by extending arms upward and straightening hips and knees smoothly.
Return to tall starting position, rising slightly onto toes if natural.

Coaching Tips

Form Cues

Engage lats first
Hip hinge, not squat
Elbows close to body
Brace core throughout
Full arm extension down
Smooth recovery rhythm

Breathing

Exhale forcefully during the drive phase; inhale during the recovery phase while maintaining core brace.

Tempo

1-0-2

Range of Motion

Pull handles from overhead (arms extended above eyes) to alongside thighs with full hip hinge to about 45 degrees; recover fully without short strokes.