Why the SkiErg Restores Upper-Body Strength And Power Faster Than Heavy Rows After 50
If you’ve ever spotted the tall, black machines that look like a standing rower with two floppy handles resembling Shrek’s ears, you’re already acquainted with the SkiErg. It runs on the same fan-based flywheel resistance as a rower, delivering a high-intensity, low-impact cardio workout. SkiErgs can look a bit intimidating, especially when you spot athletes training for Hyrox cranking out meters on them like they're nothing. But it actually happens to be one of the most accessible pieces of equipment in the gym, suitable for all fitness levels.
"Most people assume the SkiErg belongs to Nordic skiers and CrossFit diehards—it doesn't," says Anna Aiken, trainer and owner of A Squared Fitness. "As a trainer, I use it with everyone: beginners building a cardio base, athletes chasing performance gains—because few machines train a pulling and hinging pattern while also taxing the cardiovascular system."
In a single session, the SkiErg totally taxes the upper body, core, and legs without the joint stress that comes with heavy lifts, like barbell rows or deadlifts. Since the resistance is generated by a flywheel over a heavy external load, like a barbell, stress on the joints is dramatically lower.
And while most cardio machines are lower-body dominant, like treadmills, ellipticals, and even the rower, the SkiErg shifts the emphasis more toward the upper-body. The movement mimics double-poling in Nordic skiing, with every pull driven by a coordinated hinge and strong downward stroke.
The SkiErg is also a solid option for anyone dealing with orthopedic limitations or coming back from injury. Because it’s low-impact and easily modifiable, you can maintain conditioning while you heal.
"My gym is based in Colorado, so a significant portion of my clients come in with mountain injuries: torn ACLs, blown shoulders, busted ankles from skiing and trail running," she explains. "The SkiErg is one of the few machines I can modify for someone in recovery and still deliver a serious workout."
How to Use the SkiErg
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- Stand tall with feet about shoulder-width apart and grab the handles with an overhand grip. Start with your arms extended overhead and a soft bend in your knees.
- Initiate the pull by driving your hands down in a powerful arc while hinging at the hips. Think of a crunching motion.
- Finish with your hands by your hips, torso leaned slightly forward, and knees softly bent, maintaining a neutral spine.
- Return the handles overhead in a controlled motion, resetting your hips and arms for the next rep, finding a rhythm as you go.
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