If you don’t have access to a ski erg machine but still want to train for the ski erg, here are some exercises you can do. These exercises will help you improve your power, strength, and core fitness, which are all important for the ski erg.

Exercises to Improve Power

• Med Ball Slams: This exercise helps to develop explosive power.

• Resistance Bands: Attach resistance bands to a rack and mimic the ski erg motion, focusing on driving with the elbows. You can adjust the resistance of the bands by changing the height of the pull-up bar, the thickness of the bands, and where you grip the bands.

Exercises to Improve Strength

• Cable Pulldowns: Use a cable stack to perform lat pulldowns. Keep your arms locked and focus on pulling with your lats. You can do this exercise with straight arms or by extending your arms upward.

• Lat Pulldowns: Use any lat pulldown machine in your gym. This is important, so pay attention. To improve strength, use a heavyweight and aim for 5 or 6 repetitions.

Core exercises

Having a strong core is crucial for the ski erg. Some core exercises you can do include:

• Hanging Leg Raises
• Cable Crunches
• Planks
• 45-Degree Back Extensions

When doing these exercises, aim for a weight that allows you to pull down quickly but with control. It is important to control the eccentric movement, slowing the weight up before driving it back down.

Remember to also work on your weaknesses. If you feel pain in your abs or lower back while using the ski erg, focus on strengthening those areas.