A SkiErg is a cardio machine that mimics the movement of cross-country skiing. You stand upright, take hold of two handles above your head and pull them down past your body. That puts your triceps, your abdominals and your upper back to work above all, and it sends your heart rate up quickly.
There has been a Concept2 SkiErg at BerkSports, Rijnlanderweg 1069 in Hoofddorp, since recently. Ricardo Berkhout bought it in preparation for the STYREKX Fitness Race, where the Ski Erg is one of the ten stations.
What exactly is a SkiErg?
A SkiErg is an upright cardio machine with two handles on cords, which move air by way of a flywheel. You pull the handles from above your head down past your hips, just like the double pole push in cross-country skiing. The display keeps track of your distance, your time and your pace.
The resistance comes from the air the flywheel moves. The harder and faster you pull, the harder the machine pushes back; pull gently and it stays gentle. Your feet stay on the floor throughout, so there is none of the impact on your knees and ankles that running brings.
Which muscles does a SkiErg train?
On a SkiErg your triceps, your abdominals and your upper back do most of the work. Your arms, trunk, glutes and legs all work together on every stroke, but the centre of gravity sits in your upper body. That is precisely what sets it apart from most other cardio machines, where your legs are the engine.
- Triceps: at the end of every stroke you straighten your elbows completely. That extension is the work of your triceps, and after a few minutes they are the first thing you feel.
- Abdominals: on every stroke you hinge forward from your hips. Your rectus and oblique abdominals bring your upper body into the movement and give the stroke its power.
- Upper back: your latissimus dorsi pulls your arms down, while your trapezius and rhomboids keep your shoulder blades stable and bring your arms back up.
- Legs and glutes: your knees and hips bend and straighten a little along with the rest. They are not the main act, but they take part.
The most common mistake is pulling with your arms alone. Your triceps are then spent after half a minute while everything else stands still. Let your trunk do the work and your arms follow.
How do you make a good stroke on the SkiErg?
A stroke on the SkiErg has four phases: reach, hinge, finish and recover. Together they form one flowing movement. Keep to that order and you get more out of it and last longer.
- Start: arms straight above your head, hands shoulder-width apart, a slight bend in your knees.
- Pull: hinge forward from your hips and pull the handles down with you. Your trunk starts the movement, your arms come along.
- Finish: bring the handles down past your hips and straighten your elbows fully. This is where your triceps come in.
- Recover: come up calmly and let the handles travel back up without hanging on them.
If you notice that your trunk has stopped taking part and you are pulling with your arms alone, that is the moment to stop, not five strokes later. A BerkSports coach will watch along with you on the training floor.
Why did BerkSports buy a SkiErg?
BerkSports bought the SkiErg to prepare members specifically for the STYREKX Fitness Race. The Ski Erg is one of its ten stations, alongside the Row Erg, the sled push, the farmers carry and wall balls among others. Anyone seeing the machine for the first time on race day loses time there.
The SkiErg is not only for the competition group. It simply stands on the floor and everyone may use it, whether you are doing the race or not. As a full-body cardio exercise it suits any training goal, from building your fitness to a short, intense finish to a small group training session with a maximum of six people.
The SkiErg is a fine full-body cardio exercise that puts your triceps, your abdominals and your upper back, among others, to serious work.
How do you prepare for a fitness race?
Preparing for a fitness race means training three things: the movements you will meet on the course, switching between running and a station, and pressing on when it gets hard. At BerkSports that happens in the RiCardio sessions: high intensity, working together and helping each other through the low point. In the weekly schedule they appear as Cardio (High Intensity Cardio-Strength).
Alongside the Sunday morning session at 09.00 there has been a second RiCardio session on the schedule since September, on Wednesday evening at 19.00, taught by Ellen. Twice a week is enough to give your fitness a real lift in the months before a race. For the current times, see the weekly schedule of group sessions.
STYREKX consists of ten runs of 800 metres, alternating with ten functional exercises; in the lighter divisions the laps are 400 metres. You can enter solo, as a pair or as a team. The format and the dates are on the STYREKX site — the next Dutch edition is on 21 and 22 November 2026 at Expo Greater Amsterdam.
Frequently asked questions about the SkiErg
Is a SkiErg suitable for beginners?
Yes. The resistance of a SkiErg depends on how hard you pull yourself, so the machine adapts to your level on its own. Start with blocks of thirty seconds and pay attention to your technique above all. At BerkSports there is always a coach on the floor to watch along before you start covering longer distances.
Which muscles does a SkiErg train most?
Your triceps, abdominals and upper back do most of the work on a SkiErg. Your triceps straighten your elbows at the end of the stroke, your abdominals hinge your trunk forward, and your latissimus dorsi pulls your arms down while your shoulder blades stay stable. Your legs and glutes take part, but in a supporting role.
What is the difference between a SkiErg and a rowing machine?
On a rowing machine the power comes mainly from your legs: you push yourself away from the footplate. On a SkiErg you stand and the power comes from your trunk, upper back and arms. The two complement each other, and in the STYREKX Fitness Race the Row Erg and the Ski Erg both feature as stations on the course.
How many calories do you burn on a SkiErg?
That differs from person to person and cannot be caught in a single number: it depends on your body weight, how hard you pull and how long you keep going. The display on the machine gives an estimate, not a measurement. Use it above all to compare your own sessions with each other, not to compare yourself with someone else.
Is the SkiErg hard on your knees or your back?
The SkiErg is one of the gentlest cardio exercises for your joints: your feet stay on the floor, so there is no impact on landing. As for your back, you hinge from your hips and keep your back long rather than rounded. If you have back complaints, mention it to the coach before you start.
May I use the SkiErg if I am not doing STYREKX?
Yes. The SkiErg simply stands on the training floor at BerkSports and is there for all members. You can use it as a warm-up, as a finisher to your strength training or as a full cardio session. The RiCardio sessions are open to everyone too, so not only to those doing the race.
Come and try the SkiErg
The SkiErg is at BerkSports, Rijnlanderweg 1069 in Hoofddorp. If you want to know what it feels like to keep going for a few minutes, come by for a free trial session with no strings attached. You train in a group of no more than six people, with a coach who corrects your technique on the spot.