Studies show inefficient rowing/ski mechanics can waste up to 30–40% of your energy output. Imagine working that hard and losing almost half your effort.
Here’s the fix:
❌ Long, slow strokes = wasted power at the bottom
✅ Explosive hinge + quick reset = more watts, faster splits, less effort
The drive phase at the top of the stroke is where the real power comes from. Spending time at the bottom doesn’t give you much return — it just burns you out.
Coaching cues to remember:
Drive hard through the hinge
Snap back to the top quickly
Keep the rhythm sharp and efficient
👉🏼Save this before your next Ski Erg or HYROX session.
🏷️Tag someone who sucks on the ski 🥴
#SkiErg #HYROXTraining #FunctionalFitness #GymTips #Conditioning #MetCon #EngineBuilding #FitnessCoach #TrainingTips #HybridAthlete #CardioTraining #StrengthAndConditioning #EfficiencyIsKey
17 days agofinishingstrong
Thanks for sharing these key pointers—I’ll be sure to focus on an explosive hinge and quick reset in my next Ski Erg workout!
3 months agowindsurfer40
Great advice. You say all the power. So there is zip zero power from my triceps? I keep hearing that from many. So if i can do 100 triceps pull down, it will do me no good compared to a person that can’t even do 1 on the same weight?
a year agolangrennskroppen
I guess this technique is ment for crossfit/hyrox? This is not an ideal technique if you’re training for xc skiing. To make it more similar to xc skiing, you should stand closer to the erg, stop the movement of the arms as you get close to your hips and avoid your back/but moving out backwards (it will naturally move a bit backwards). I try to imagine getting my ribs close to my hips, as in an ab crunch👍🏻💪🏻
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