Ski Erg 101 | CrossFit Invictus

[@christianhowtolife4961]

It all depends on what you’re trying to do. You can do it lat focused, ab focused, and even just tricep focused. Adding in the squat and everything else all together will get the most overall energy output. There’s many different ways to utilize machines depending on what you’re trying to get out of it as long as the execution isn’t dangerous.

[@clairezhang9396]

Saw the machine before but never know how to use it properly! Thanks for the info, very helpful!

[@InvictusFitness_]

Glad this was helpful for you!

[@carriedakin7268]

1. Don't go down so low, you are wasting time and especially energy on your recovery. 2: Don't pull your arms back to far - should be stopping when you get to your knees, again, time and energy wasted. 3: Get up on your toes a little at the top of your recovery stroke which will assist in keeping the flywheel going - you will gain 10%-20% in power. This machine is all about core, 60% core, 30% legs and 10% arms.

[@historybuff66]

You’ve explained it perfectly...really all one need do is follow the technique demonstrated on KZbin by the folks at Concept2 themselves to accurately replicate the double poling technique used in X-C skiing.

[@geertvddries]

and to add on point 3: get on your heels at the bottom end of the movement. You can get so much more out of this. Thx for the comment; you nailed it!

[@historybuff66]

@@geertvddries This is precisely what everyone at my gym fails to do. What they do is a movement that is highly static, slow and stilted. When accomplished as you suggest, the hamstrings and quads will receive an intense workout. In a nutshell, one should coil and uncoil in a dynamic “spring” like fashion, overwhelmingly emphasizing the core and using all the major muscle groups more or less in unison.

[@iwantlee9510]

Ill be doing this as my cardio for the coming months. I cant bend my right knee, so this is all I can do.

[@deannadeanna7302]

I can't bend my right knee either. I do it seated

[@bindhupaul6105]

Can it affect rotator cuff

[@LolLol-pz5zw]

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzbin.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

[@jameswinstead1943]

Hi..Does the skierg put stress on the knees? Wife I recovering from a torn meniscus...Can walk with no pain even on inclines..Would the Concept rower or Assault Bike be better? Thanks ..

[@InvictusFitness_]

The SkiErg is a great option if you are looking to avoid putting stress on the knees. You can also do seated SkiErg if you want to completely take the knees out of it!

[@pacificful]

what is the brand of shorts you are wearing?

[@amyfabbo18]

He’s wearing lululemon “T.H.E shorts” in a 9inch I’d guess 😇

[@Love-ql7rd]

Thanks for this! No one has ever explained this to me. Do you take requests? The GHD machine is always so confusing as to where the pad placement should be to effectively work the appropriate muscle groups. So if you could go over that machine as it pertains to back extensions, sit ups and ham curls that would be great. Thanks!

[@InvictusFitness_]

We are so glad this was helpful!!

[@evans34]

Excellent tutorial mate, really helped me!

[@TimoNoco]

It's a bad tutorial, look up either concept II's real tutorials, or some actual cross country skiing technique

[@simon.houseaccount4807]

I like this machine /. I like snow skiing so want to use this so I get fit and can get back up on the slopes soon :: great video .: just wanted to check I was using machine right .: I feel I am doin it right .. for me

[@gabrielmorris152]

Clearly the people doing it wrong have never been skiing 🤣🤣🤣

[@morgananderson2643]

Thanks for the information this definitely improved my ski movement on the machine. Plus you’re a cutie

[@JoshNunnyt]

So you are literally meant to use it as if it were static skiing?

[@arronhearsum6217]

5min to explain this

[@shareeminor9125]

Seeing people with a hump in their back just kills me, but they say correcting people in the gym is rude, so I zip it.

[@spriteespritee1237]

Your glutes are impressive👏🏻💪💪👏🏻

[@viktorjonsson1348]

Check out this video instead: kzbin.info/www/bejne/Y5_JZWptbthjecU

[@trevorcapon3453]

You’re not even using proper form