Arms only — no hip drive
The hip hinge and core must initiate the pull; arms-only dramatically reduces power.
Overactive muscles
Upper trapeziusBiceps brachii
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Ski Erg
Coaching cues
- Grip the handles overhead; hinge and pull both arms down simultaneously
- Use the hips and core to drive the pull — not just the arms
- Return the arms overhead with control; continuous rhythm
- Excellent for double-pole skiing simulation and full-body conditioning
Common faults 2
Handles released too high — not full range
Hands should reach the bottom of the pull before returning overhead.
Overactive muscles
Latissimus dorsiUpper trapezius
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗