To enhance fitness, a professional trainer advocates for mastering this specific cardio equipment, according to their advice.
SkiErg: The Gym's Underdog Turned Questionable Favorite
Ever walked into a gym lately and hesitated to approach that odd, nordic-inspired piece of equipment that looks like a rowing machine on steroids? Yeah, we're talking about the SkiErg.
This contraption, with its ski pole-like handles, is not your typical treadmill or stationary bike. Instead, it replicates the motion of Nordic skiers propelling themselves with poles. The erg in its name, standing for ergometer, is a device used to measure work, typically in calories or meters.
With an overwhelming array of cardio machines at your disposal, the SkiErg stands out for its primary upper-body focus and unique technique that takes some getting used to. I've battled numerous SkiErgs in my time, and my technique's still far from impressive.
But if you were to ask David Lloyd's master trainer, Jack Claxton, which one piece of gym equipment he'd recommend above all others, his answer'd be clear as day: "The Concept2 SkiErg," he tells Fit&Well. "My clients always think I'm on commission for raving about it so much."
Claxton tailors most of his workouts, and his clients', around this misunderstood cardio machine. He shared, "I can adapt it for almost anyone. I've had a lady who's had a hip and knee replacement, but with the SkiErg, we could get her seated comfortably, and it provided a full workout from the torso up."
Time for a Size-Upskipping Workout
Claxton's favorite drill isn't exclusive to SkiErg pros or cross-country skiers – it's the same for beginners: three descending intervals in time, each with a minute of rest.
For time:
- Distance: 300m Rest: 60sec
- Distance: 200m Rest: 60sec
- Distance: 100m Rest: 60sec
"The goal is to increase your pace with each interval," explains Claxton. For the 300m, you might aim for around a 2-minute, 50-second pace, then speed up to 1 minute 55 seconds for the 200m and reach a sprint pace of around 1 minute 50 seconds for the 100m.
If you'd rather gauge your effort levels, try setting your effort levels out of 10. "Aim for an effort level of 7/10 for your first interval, 8/10 for the second, and 9/10 for the third," Claxton suggests.
To take your workout to the next level, you can shorten the rest periods, repeat the routine multiple times or perform a lower-body or core exercise during the rest, such as a squat, jump lunge, or plank.
If your gym doesn't have a SkiErg, you can use a rowing machine instead and perform the same descending interval workout. "While not every gym has a SkiErg, 90% will have a rowing machine," Claxton says. "It isn't as easy to adapt and requires a different technique, but the rowing machine provides a comparable, full-body cardio challenge."
SkiErg Technique
"I have a phrase that helps clients nail their technique," says Claxton. "I tend to say 'hips, bend, extend' when working with them."
Start position mimics a squat. Keep your elbows tight, as if doing a triceps pushdown. Extend your arms straight at the end. And let everything come together at the end of the movement.
Take the SkiErg Advantage
The SkiErg stands out for its adaptability, providing a low-impact, full-body workout that doesn't require the space of a treadmill. Engaging multiple muscle groups, it's the ideal option for busy bodies seeking an efficient workout.
If you haven't already, give the SkiErg a shot and experience the power of this humble gym underdog!
- Jack Claxton, a master trainer at David Lloyd, strongly advocates for the Concept2 SkiErg, suggesting it as his top gym equipment pick due to its adaptability and ability to provide a full-body workout, even for individuals with mobility limitations.
- Claxton recommends a Size-Upskipping Workout using the SkiErg, which consists of three descending intervals in time (300m, 200m, and 100m) with increasing pace or effort level, providing a challenging cardio workout that engages multiple muscle groups.
- For those who do not have access to a SkiErg, Claxton suggests using a rowing machine instead, as it provides a comparable, full-body cardio challenge and is more widely available in gyms. This workout can also be performed using the same descending interval structure.
