Optimising Your Ski Erg Technique

The following guide is based on a segment from our Hyrox Movement Workshop, led by Coach Jimmy for our London and Birmingham program members.

This article, along with the accompanying video, dives into the specifics of nailing your technique for the Ski Erg, ensuring you’re set up for success during your race.

The Ski Erg is the first station in a Hyrox race, so you’ll come into it relatively fresh. However, many athletes tend to start too fast on the initial run, which can lead to an early spike in heart rate. If you’re not careful, this can make the rest of the race feel much more difficult.

Proper Ski Erg technique is key—it helps you control your heart rate, conserve energy, and avoid unnecessary fatigue in later stages.

In the video, we’ll cover essential aspects of the Ski Erg:

• Movement Rules: What you need to know before starting the station.
• Movement Technique Cues: How to use your body most efficiently for the 1 km distance.
• Common Faults & Best Practices: Mistakes to avoid and how to optimize your performance.

Understanding the Rules of the Ski Erg Station

Before diving into the technique, it’s essential to understand the rules and expectations when approaching the Ski Erg station in a Hyrox race.

Judging

1. When you enter the Ski Erg lane, a judge will assign you to a specific machine. It’s important to pay attention to the judge and head to the machine they indicate—you can’t choose your own.
2. You must complete the entire 1 km on the Ski Erg before leaving, and you’re not allowed to leave until the judge gives you a thumbs-up.
3. If you’re near the end of your 1 km, say around 900 to 950 meters, start signalling to the judge. If you’re doing the race in pairs (doubles), the non-working partner can help by getting the judge’s attention early, so there’s no delay once you finish.

Adjusting the Dampener

1. For the 2024-2025 season, athletes are allowed to adjust the dampener on the Ski Erg as many times as they like. Take advantage of this during training to figure out your preferred setting and adjust it immediately upon starting the race.

Partners in Doubles Division

1. If you’re in the doubles division, be mindful not to pass the handles between partners. The non-working partner must stand on the designated mat behind the Ski Erg. To switch, the working partner must let go of the handles completely before the other partner takes over.

Optimal Ski Erg Technique

Efficiency is the name of the game in Hyrox, and this applies to the Ski Erg as well. The goal is to complete the 1 km distance while using the least amount of energy possible. Here’s how to do that with proper form and technique.

1. Find Your Rhythm Quickly

As soon as you start, focus on getting into a consistent rhythm. This is especially important if you’re swapping with a partner or entering the Ski Erg station after a demanding run.

The first few strokes should feel smooth and deliberate, which helps stabilize your breathing and control your heart rate early on.

2. Engage Your Upper Body Properly

At the top of each stroke, reach up tall while keeping your lats and triceps engaged. A slight bend in the elbows will prevent your arms from overextending, allowing you to generate power more effectively.

Straight arms will reduce your power output and increase strain.

3. Maximize Power Early in the Stroke

Around 80% of the power in your stroke comes from the first 20-30% of the pull. This means the section from when you start pulling down to about waist height is where most of the force should come from.

Focus on using your body weight to drive the handles down.

4. Think of the Stroke as a Chest-Driven Movement

Use your chest and core to initiate the movement. As you pull, hinge at your hips and drive your chest and elbows down toward the floor.

Avoid overemphasizing the arms, as they should contribute only to the final 20% of the stroke.

5. Pull to Your Knees, Not Behind

Aim to pull the handles to your knees, not past them. Some coaches refer to this as “pulling to your pockets.”

Pulling beyond your knees or behind your body wastes energy and reduces efficiency.

6. Straight Recovery is Key

After each stroke, recover in a straight line. Avoid flaring your arms outwards or making wide, inefficient movements.

The shortest distance between two points is a straight line—apply this principle to your Ski Erg technique to save energy and time.

Common Mistakes and How to Fix Them

Even experienced athletes can make mistakes on the Ski Erg. Here are some common faults and how to correct them:

1. Scrappy Starts

A frequent issue is athletes trying to get the flywheel moving with short, jerky motions. This technique not only expends unnecessary energy but also disrupts your breathing. Instead, aim for smooth and consistent strokes from the beginning.

2. Over-Reliance on Arm Power

Another common mistake is relying too much on your arms. If you’re using only your arms to drive the stroke, you’re missing out on the power your body weight can contribute. Focus on engaging your core and using your chest to initiate the movement.

3. Pulling Beyond the Waist

Many athletes attempt to lengthen their strokes by pulling the handles past their waist or even behind them. However, this extra range of motion doesn’t add power—it just wastes energy. Keep your stroke short and efficient, pulling only to your knees or pockets.

4. Butterfly Arms

Some athletes bring their arms up and around in a wide, circular motion (commonly called “butterfly arms”). While this might feel more relaxed, it’s inefficient. Instead, focus on keeping your arms moving in a straight line. This will allow you to conserve energy and maintain a steady rhythm throughout the 1 km.

Final Tips for Ski Erg Success

• Practice Dampener Settings: Experiment with different dampener settings during training to find what works best for you. Remember to set it quickly at the start of the race and leave it there.
• Focus on Body Weight: Leverage your body weight in each pull, as this will generate the most power with the least effort.
• Efficient Movement: Whether you’re a beginner or a seasoned athlete, remember that smooth, efficient movements are key. Avoid any unnecessary motions that could waste energy or time.

By applying these tips and refining your technique, you’ll not only conserve energy but also shave off crucial seconds during the Ski Erg station. Every detail counts in a Hyrox race, and mastering the Ski Erg will set you up for success in the competition.