How to Get Better on the SkiErg: Technique, Power & Efficiency.
The SkiErg doesn’t get the same love as the rower or the bike, but it should. It’s one of the best tools for building upper-body endurance, core control, and race-day power. Whether you’re training for HYROX or just trying to make your cardio more efficient, this guide will help you get more from every pull.
1. Efficiency Beats Everything
The goal on any Concept2 machine is efficiency — less wasted movement, more consistent output. Each pull should feel the same as the one before it. That keeps the flywheel spinning smoothly instead of ramping up and down, which costs extra energy. Think of it like pushing a car: breaking momentum is the hardest part, but once it’s rolling, it’s easier to keep it moving.
2. The Right Damper Setting
Most athletes perform best between 2 and 4 on the damper. It might feel light, but that’s where efficiency and rhythm live. Lower numbers highlight bad habits and force smoother technique. Bigger athletes might push up to 5, but starting low builds better form and consistency first.
3. Position and Leverage
Your feet should sit roughly halfway on the platform — not directly under the handles. Start with long arms and a hip hinge, not a squat. The power comes from leverage, not dropping your body weight.
The sequence:
Hips go back → load tension
Crunch forward → pull through your pockets
Finish tall → chest up and breathe as handles return
4. Generate Power Early
Eighty percent of your power happens in the first half of the pull. Focus on being strong and explosive at the top, then let the follow-through finish naturally. Trying to “muscle” through the bottom only wastes energy.
5. Brace Like You Mean It
Every good stroke starts with a tight core. Think of bracing as if someone’s about to punch you in the stomach — that’s how you lock in your power. When you brace, all your weight transfers into the handles efficiently instead of leaking energy through a soft midsection.
6. Start Smart, Don’t Smash It
When starting from a dead stop, the first few pulls should be short and quick to get the fan spinning. Then lengthen your stroke as momentum builds. Jumping straight into full pulls from zero only wastes energy.
7. Stay Grounded
If you’re jumping or rising high on your toes each stroke, your damper is probably too high. Lower it, keep a long reach, and let your heels stay connected. That stability keeps your rhythm consistent and your power output even.
How to Apply This
Next time you’re on the SkiErg:
Set the damper between 2–4
Focus on identical, repeatable pulls
Keep your hips back and arms long
Brace your core before every stroke
Breathe only when the chest is open on the return
Test this over a 500m or 1k interval — watch how your pace steadies and your energy lasts longer.