Skierg Machine

Instructions

1. Stand facing the machine with feet shoulder-width apart and grip both handles overhead.
2. Engage your core and pull both handles down in a strong, sweeping motion while hinging slightly at the hips.
3. Return the handles slowly as you rise back up to the starting position.
4. Repeat in a rhythmic, controlled motion for your desired time or distance.

Benefits

• Builds full-body aerobic capacity with upper-body emphasis.
• Improves coordination and muscular endurance.
• Low-impact and joint-friendly alternative to running or rowing.
• Engages core, lats, shoulders, and triceps efficiently.

Key Points

• Initiate the pull from your core and lats - not just the arms.
• Use a slight hip hinge to generate power and maintain balance.
• Keep your movements smooth and consistent.
• Focus on breathing and pacing for sustained effort.

Common Mistakes

• Pulling only with the arms without engaging the core or hips.
• Slouching or rounding the back.
• Over-gripping the handles or tensing the shoulders.
• Jerky or inconsistent rhythm reducing efficiency.