SkiErg
The SkiErg opens the Hyrox race. A thousand metres on the ski erg, an arm and core movement that tests you from the very first pull.
Start too hard here and you'll feel it at every station that follows. Pacing matters more than raw power.
How to do it
- Stand with feet shoulder-width apart, handles gripped overhead
- Hinge at your hips and pull the handles down with straight arms
- Drive with your lats and core, not just your arms
- Return to the start in one smooth motion
- Repeat at a pace you can hold for the full 1000 metres
The power comes from your hips and back, your arms are mostly the connection. Pull with arms alone and you're empty halfway through.
Common mistakes
- Starting too fast. The SkiErg is the first station, the race is still long.
- Pulling with arms only. Skip the hips and core and you'll tire fast.
- Wrong resistance setting. Match it to your own level, not a guess.
- Holding your breath. Breathe with the rhythm of the pull.
- Poor posture. Too much forward lean wastes energy.
Train for it
Train in gear that moves with you. Shop the collection.