SkiErg Muscles Worked: Anatomy

Definition

The SkiErg is a pull-dominant upper-body cardio machine that simulates the double-pole motion of cross-country skiing. The muscles worked on the SkiErg include the latissimus dorsi, triceps, core, shoulders (posterior deltoids), hip flexors, and to a lesser extent the glutes and hamstrings. It is one of the only HYROX^® stations that primarily taxes the upper body aerobically, making it a critical test of upper-body pulling endurance.

How It Works

The SkiErg movement is a vertical pull pattern performed with both arms simultaneously, combined with a hip hinge and core flexion.

1. Reach Phase - The athlete extends both arms overhead, lengthening the lats and reaching for maximum handle height. The shoulders flex, and the thoracic spine extends slightly to maximize the pull range.
2. Pull Phase - The arms pull the handles downward in a powerful arc. The lats extend the shoulders, the triceps extend the elbows, and the core flexes to add trunk power to the pull. The rear deltoids assist with shoulder extension.
3. Hip Hinge Phase - Simultaneously with the arm pull, the athlete hinges at the hips, driving the torso forward and down. The hip flexors and abdominals power this trunk flexion, adding significant force to each stroke. The deeper and more powerful the hip hinge, the more total force is applied to the handles.
4. Recovery Phase - The arms swing back overhead, the hips re-extend, and the athlete returns to the starting position. The glutes and erector spinae extend the hip and spine to reset for the next pull.

The SkiErg is unique among HYROX^® stations because it is a continuous cyclical movement with a high stroke rate, demanding sustained muscular endurance rather than peak force output.

Primary Muscles

• Latissimus Dorsi - The primary mover on the SkiErg. The lats produce the shoulder extension force that drives the handles downward. Athletes with well-developed lats can generate more power per stroke and maintain a faster pace at a lower perceived effort.
• Triceps Brachii - Extend the elbows during the pull phase, working in concert with the lats to accelerate the handles through the bottom of the arc. Tricep endurance is often a limiting factor for athletes who are not accustomed to high-rep upper-body pulling.
• Core (Rectus Abdominis, Obliques, Transverse Abdominis) - The abdominals drive the trunk flexion that adds power to each stroke. On the SkiErg, the core is not just a stabilizer - it is an active force producer. Strong core flexion can increase per-stroke power by 15-20%.
• Posterior Deltoids - Assist the lats with shoulder extension during the pull phase. The rear delts are particularly active at the initiation of the pull when the arms are overhead.

Secondary and Stabilizer Muscles

• Hip Flexors (Iliopsoas) - Drive the hip hinge that accompanies each pull stroke. Athletes who rely only on arm power and neglect the hip hinge lose significant per-stroke force.
• Glutes and Hamstrings - Extend the hips during the recovery phase, returning the torso to the upright starting position. They also stabilize the lower body to prevent excessive forward drift.
• Erector Spinae - Maintains spinal alignment during the trunk flexion and extension cycle. Fatigue in the erectors can lead to a rounded, inefficient pull pattern.
• Forearms - Grip the handles. While grip is less of a limiter than on the sled pull or farmers carry, sustained SkiErg efforts can accumulate forearm fatigue.
• Serratus Anterior - Stabilizes the scapula during the overhead reach, allowing efficient force transfer through the shoulder joint.

Practical Application

Build SkiErg-specific muscle endurance with these training approaches:

• Lat endurance work - High-rep (15-20) lat pulldowns, cable rows, and dumbbell pullovers build the pulling stamina for sustained SkiErg output.
• Tricep endurance - Tricep pushdowns, overhead cable tricep extensions, and dips at moderate weight and high reps train the elbow extensors for continuous work.
• Core power - V-ups, toes-to-bar, and hanging leg raises develop the explosive trunk flexion that powers each stroke.
• SkiErg intervals - Practice intervals at race pace to train the specific coordination and metabolic demand. Focus on incorporating a strong hip hinge to maximize per-stroke efficiency.
• The Concept2 SkiErg is the exact machine used in HYROX^® competition - train on it whenever possible for specificity.

HYROX^® Context

The SkiErg is station 3 in HYROX^®, requiring athletes to cover 1,000 meters. It arrives after the sled push and sled pull - two stations that heavily tax the lower body and grip. The SkiErg provides partial muscular relief for the legs but places intense demand on the lats, triceps, and core, which may already carry some fatigue from the sled pull's hand-over-hand pulling.

The SkiErg is primarily an upper-body cardiovascular challenge. Athletes who have neglected upper-body pulling endurance often see disproportionately slow SkiErg station splits because their lats and triceps cannot sustain the required stroke rate. Building lat and tricep endurance - not just strength - is the key to fast SkiErg times.

FAQ

Is the SkiErg a push or pull exercise? The SkiErg is a pull exercise. The primary movement pattern is shoulder extension (pulling the handles downward), driven by the lats and triceps. Despite the tricep involvement, it is biomechanically a pull pattern.

What is the most important muscle for SkiErg performance? The latissimus dorsi produces the greatest force per stroke and determines the athlete's power ceiling on the machine. However, core flexion power is the most commonly underutilized contributor to per-stroke force.

Does the SkiErg work legs? The SkiErg is predominantly an upper-body exercise, but the hip flexors drive the hip hinge on each stroke, and the glutes extend the hips during recovery. The leg involvement is secondary but not negligible, especially over 1,000 meters.

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