Ski ergometer

Tutorial

1. 1
   Adjust your foot position so that you are standing comfortably and stably. Your feet should be about shoulder-width apart. Hold the handles in both hands with your arms slightly bent.
2. 2
   Stand upright with a slight forward lean from the hips (approx. 10-15°). The back remains straight, the shoulders are relaxed and the gaze is directed forward.
3. 3
   Start the movement by pulling the handles down and slightly backwards, using a combination of arm and core strength. Your torso should move slightly forward to generate power.
4. 4
   As the handles are brought down, bend your knees slightly and let your hips move backwards in a controlled manner. This helps to strengthen the movement and involve larger muscle groups.
5. 5
   Your arms should do most of the work, supported by the momentum from your upper body.
6. 6
   Bring the handles down so that they are roughly level with your thighs or knees. Make sure that your back remains straight and that you don't bend too much at the hips.
7. 7
   Let the handles return upwards in a controlled manner without tearing.
8. 8
   Stretch your legs and straighten your upper body again. The movement should be fluid without losing tension.