Ski Erg Technique for the Fitness Athlete

In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range. He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach's YouTube channel, TheBarbellPhysio.

00:00 Introduction to SkiErg Technique

01:00 Understanding the Goal of SkiErg

02:03 Proper Stance and Setup

02:40 Phases of the SkiErg Stroke

03:44 The Drive Phase

05:19 The Follow Through

07:19 The Recovery Phase

08:06 Adjusting Damper and Stroke Rate

09:53 Conclusion and Additional Resources