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SkiErg Double-Pole Pull

IntermediateCardioTier T3

Stand facing a ski ergometer holding a handle in each hand above eye level. Hinge at the hips with soft knees and pull both handles down beside your thighs, then return up. You may feel your back, arms, stomach, hips and thighs working.

Targets: Shoulder

Stop if

Stop pulling, let the handles rise gently, stand still and rest. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your back, shoulders, elbows or wrists, dizziness, chest pain or unusual breathlessness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Check the machine is stable, then stand on the platform facing it with your feet about hip width apart and your toes a short step away from the tower.
  • Take one handle in each hand, raise your hands to just above eye level with your elbows softly bent, soften your knees and brace your stomach.
  1. Man standing tall at a ski ergometer holding both handles just above eye level.

    Step 1 of 4

    Stand tall facing the machine; handles just above eye level, elbows softly bent, knees soft.

  2. Man at a ski ergometer pushing his hips back and pulling the handles down in front of his chest.

    Step 2 of 4

    Push hips back; trunk tips forward as elbows drive down and hands pass the chest.

  3. Man at a ski ergometer hinged forward at the hips with both handles pulled down beside his thighs.

    Step 3 of 4

    Hips hinged, knees soft, arms long; hands finish beside the thighs, shoulders above hips.

  4. Man standing tall at a ski ergometer holding both handles just above eye level.

    Step 4 of 4

    Stand tall facing the machine; handles just above eye level, elbows softly bent, knees soft.

What you should feel

You may feel the muscles at the sides of your back, the backs of your arms, your stomach and your hips and thighs working through each pull, and your breathing and heart rate rise.

Breathing

  • Breathe out as you pull the handles down and breathe in as you stand up and the handles rise; do not hold your breath.

Safety Information

If you have a shoulder, elbow, neck, back, hip or knee problem, a heart or breathing condition, high blood pressure, are pregnant, or have had recent surgery, ask a health professional before using a ski ergometer. Learn the movement at an easy pace with a low to moderate resistance, keep the pull close to your body, hinge from your hips rather than squatting or rounding hard through your back, and keep your shoulders above your hips. Stop if you feel pain in your back, shoulders, elbows or wrists, dizziness, chest pain or unusual breathlessness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.