Ski Erg Intervals
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Cardio Machine
Primary muscle group
Latissimus Dorsi, Trunk
Secondary muscle groups
Triceps Brachii, Gluteus Maximus, Quadriceps
Movement pattern
Cyclical Vertical Pull
Training goal
Conditioning
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build conditioning with an upper-body dominant pulling pattern.
How it fits the system. A beginner-level cyclical vertical pull entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Latissimus Dorsi, Trunk
Secondary muscles
Triceps Brachii, Gluteus Maximus, Quadriceps
Movement pattern
Cyclical Vertical Pull
Equipment
Cardio Machine
Difficulty
Beginner
How to Perform
- Stand facing the machine and take a handle in each hand overhead.
- Set the feet hip width apart with soft knees.
- Hinge at the hips and drive the handles down past the hips.
- Use the trunk and lats rather than just the arms.
- Return tall and reach overhead to start the next stroke.
- Hold the prescribed pace for the interval.
Coaching Cues
- Drive with the trunk and hips, not just the arms.
- Reach tall at the top of each stroke.
- Keep a steady rhythm rather than snatching.
Common Mistakes
- Pulling with the arms only.
- Squatting instead of hinging.
- Shortening the reach at the top.
Progressions & Regressions
Progressions
Increase interval length or intensity.
Regressions
Shorten intervals and lengthen rest.
When to Use It
When to use
As upper-body dominant conditioning.
When not to use
With lower-back pain in a repeated hinge.
Programming
8 rounds of 30 seconds hard with 60 seconds easy.
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