Cardio Exercise · Skierg Machine

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Standing Ski Ergometer

The standing ski ergometer uses a double-pole motion: both handles move down toward the thighs as your torso, hips and knees join the pull. This demonstration is a standing cardio movement, not a seated triceps extension. Seated and alternating-arm skiing use different setups.

Go to the movement steps

Check your setup before you start

Learn the standing double-pole setup before increasing effort. Begin with a short, comfortable bout and build duration gradually. Seated adaptive skiing and alternating-arm technique are different options; use guidance for the setup you choose.

• Equipment and support: a securely installed ski ergometer with two overhead handles.
• Stand facing the machine with stable footing. Take both handles and raise your hands to around head height with the elbows bent.
• This demonstration stands on the floor; it does not use a seat or footrests.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Category

Cardio

Equipment

Skierg Machine

Movement focus

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Standing Ski Ergometer

1. Stand facing the machine with stable footing. Take both handles and raise your hands to around head height with the elbows bent.
2. Start the downward drive with your torso and a small hip hinge, letting the arms follow rather than pulling only with the elbows.
3. Let the knees bend as the handles move down beside your thighs. Keep the wrists comfortable and avoid a deep squat or forced elbow lockout.
4. Return smoothly to the upright starting position as the handles rise. Do not let the cords yank your arms upward.
5. Repeat at an effort you can sustain with the same rhythm. Follow your machine instructions for its damper and monitor controls.

SkiErg technique and beginner pacing

Learn the standing double-pole setup before increasing effort. Begin with a short, comfortable bout and build duration gradually. Seated adaptive skiing and alternating-arm technique are different options; use guidance for the setup you choose.

Technique references: Concept2 SkiErg technique; Concept2 getting started. Machine controls vary; follow the instructions for your model.

Technique & Form Tips

The standing pull involves the torso, lats, arms and lower body together. Hinging at the hips and bending the knees distinguish it from an arm-only extension. A SkiErg damper changes airflow and stroke feel; it is not a weight-stack selector.

Common Mistakes to Avoid

• Using the seated instructions: This demonstration stands on the floor; it does not use a seat or footrests.
• Pulling only with the arms: Let the torso and hips begin the standing stroke, with the arms following.
• Rushing the return: Allow a smooth recovery before starting the next pull.

How to Breathe During This Exercise

Breathe continuously; try breathing out during the drive and in during the smooth recovery.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Standing Ski Ergometer is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

More Cardio Exercises

Astride Jumps with Side Arm Raises Body Weight · Cardiovascular System Alternating Step-Back with Floor Reach Body Weight · Cardiovascular System Bear Crawl with Knees Off the Floor Body Weight · Cardiovascular System Burpee without a Push-Up Body Weight · Cardiovascular System Fan Bike with Moving Handles Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell · Cardiovascular System

Related trunk movements

Alternating High-Knee Running Body Weight · Cardiovascular System Seated Arm Ergometer Upper Body Ergometer · Cardiovascular System Wall-Supported High Knees Body Weight · Cardiovascular System Jack Burpee with a Plank Jack Body Weight · Cardiovascular System Straddle Jack Jump Body Weight · Cardiovascular System Jump Rope Rope · Cardiovascular System

FAQ

How should I pace the Standing Ski Ergometer?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Standing Ski Ergometer?

You do the Standing Ski Ergometer with a securely installed ski ergometer with two overhead handles. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Standing Ski Ergometer?

Watch for using the seated instructions: This demonstration stands on the floor; it does not use a seat or footrests.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Standing Ski Ergometer?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.