While "ski master" isn't a standard term for exercise equipment, based on the provided reference which details technique for the SkiErg, this guide explains how to use a ski training machine like the SkiErg effectively. The fundamental goal is to achieve a smooth, fluid, and continuous motion throughout your workout.
Using a ski training machine primarily involves a combination of standing, pulling, and recovering in a rhythmic motion that mimics double-poling in cross-country skiing.
The Recovery Phase (Setting Up for the Pull)
The reference highlights the transition from the end of one pull stroke to the beginning of the next. This is your recovery phase:
- Stand Up: From the finishing position of the previous stroke (where your body is often bent forward and arms are down), fully stand up. Straighten your legs and torso.
- Elevate Your Arms: As you stand up, simultaneously elevate your arms overhead. This brings the handles back up to the starting position for your next pull.
The Pull Phase (Executing the Stroke)
Once your arms are overhead, you initiate the powerful downward pull:
- Begin pulling the handles down towards your body using your core, back, and arms.
- Optional Toe Raise: According to the reference, you may come up on your toes at the start of each pole. This means as you begin the downward pull, you can lift your heels slightly, shifting your weight forward onto the balls of your feet. This can aid in engaging the lower body and enhancing power transfer.
Maintaining a Continuous Flow
The technique emphasizes flow:
- Smooth & Fluid: Avoid jerky movements. Connect the recovery phase (standing up, arms up) seamlessly with the pull phase (pulling down).
- Continuous Motion: The aim is to keep the machine's flywheel spinning consistently by linking each stroke smoothly into the next recovery. There shouldn't be significant pauses between repetitions.
Think of it as a cycle: Pull down, stand up/arms up, pull down again, repeating the motion smoothly. Focusing on the smooth, fluid, continuous motion helps build endurance and power efficiently on the machine.
Key Technique Points:
| Phase | Action | Goal | Reference Detail |
|---|---|---|---|
| Recovery | Stand Up, Elevate Arms | Prepare for next pull | "From this position stand up and elevate your arms" |
| Pull Start | Begin Downward Pull | Initiate Power/Momentum | "at the start of each pole" |
| Optional | Come up on Toes | Enhance Power/Flow | "You may come up on your toes at the start of each pole" |
| Overall Focus | Smooth & Continuous | Efficient, Rhythmic Flow | "The goal is to create a smooth fluid continuous motion" |
By following these steps, focusing on standing up, elevating arms, executing the pull (potentially coming up on your toes), and maintaining a smooth, continuous rhythm, you can effectively use a ski training machine like the SkiErg for a beneficial workout.
