Off-Season Skierg Workouts
Posted In: Move | April 2022
Ski season in the Pacific Northwest is officially over, but that doesn’t mean you have to lose the gains you made on the slopes. The SkiErg is a great tool to prep for winter; however, it can also help you stay in shape over the summer while resorts are closed. Below is a guide to using the SkiErg during off-season.
Platform — Plant your feet roughly 12 inches apart on the platform,facing forward and
parallel. Drive through the heels during the entirety of the movement.
Handles — Firmly grip the handles overhead and pull down to your hip points.
Wheel — Adjust the
resistance and difficulty on a scale of one to 10.
THREE SKIERG SETS
Start each workout with a five to 10-minute warm-up at 30 to 40 percent effort.
The interval set — 40 seconds fast, 20 seconds slow. Repeat 10 sets.
The cardio set — Three minutes at 70 percent effort, one minute slow. Repeat three to four sets.
The pyramid set — Perform one-, two-, three- and four-minute intervals at increasing difficulty, then back down through three-, two-, one-minute intervals as decreasing difficulty.
- Cardiovascular training
- Strength training for lats,
shoulders, arms and grip
- Core stabilization
If you are experiencing injury or want to start slowly, pull a bench up to the platform and perform while sitting down.