Jan 31 2025 10 mins
In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range. He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach's YouTube channel, TheBarbellPhysio.
00:00 Introduction to SkiErg Technique
01:00 Understanding the Goal of SkiErg
02:03 Proper Stance and Setup
02:40 Phases of the SkiErg Stroke
03:44 The Drive Phase
05:19 The Follow Through
07:19 The Recovery Phase
08:06 Adjusting Damper and Stroke Rate
09:53 Conclusion and Additional Resources