At age 72, Oprah Winfrey relies on the SkiErg machine to build full-body strength, power, and cardiovascular endurance, bringing renewed public attention to a piece of equipment more commonly found in CrossFit boxes than home gyms. According to Women’s Health, the media mogul incorporates the stationary, upright pole-climbing device into her routine to maintain functional fitness and bone density as she ages.
What Is a SkiErg and How Does It Work?
Manufactured primarily by Concept2, the SkiErg simulates the double-pole technique used in Nordic cross-country skiing without requiring snow or cold weather. According to equipment specifications from Concept2, the machine uses a flywheel and fan resistance system housed in a protective plastic casing, attached to high-strength cords that users pull downward from an overhead position. Every stroke engages the latissimus dorsi, core, shoulders, and triceps, while simultaneously requiring explosive hip extension and engagement from the glutes and quadriceps.
Resistance adjusts dynamically based on how hard the user pulls. A damper lever on the side of the flywheel controls airflow into the fan housing, mimicking the feel of skiing on different snow conditions. A digital Performance Monitor tracks metrics such as stroke rate, calories burned, watts, and split times for every 500 meters.
Health Benefits of SkiErg Training for Older Adults
Cardiorespiratory training combined with upper-body resistance is a powerful tool for longevity. According to guidelines from the American College of Sports Medicine (ACSM), adults benefit significantly from exercises that simultaneously challenge aerobic capacity and muscular strength. Unlike running, which places high impact loads on the knees and hips, the SkiErg provides a low-impact, weight-bearing workout that protects joints while still promoting bone mineral density through upper-body pulling and standing stabilization.
Internal medicine specialists note that compound movements involving both the upper and lower extremities elevate the heart rate quickly. This forces the cardiovascular system to adapt efficiently, improving stroke volume and overall metabolic health without excessive wear and tear on cartilage.
How to Add the SkiErg to a Fitness Routine
Beginners should approach the machine with proper form to protect the lower back and shoulders. According to standard movement mechanics taught by certified strength coaches, users should stand with feet shoulder-width apart facing the machine, grasp the handles with a relaxed grip overhead, and initiate the pull by hinging slightly at the hips while driving the arms down. The movement finishes with a knee bend and a deep core contraction, driving the hands down past the thighs.
- Start Slow: Limit initial sessions to short intervals, such as 30 seconds of work followed by 60 seconds of rest, for a total of 5 to 10 minutes.
- Focus on Form: Keep the core braced and avoid rounding the lower back during the downward pull. Power should originate from the lats and hips, not just the arms.
- Monitor Intensity: Use the digital performance monitor to track pacing rather than relying on guesswork, ensuring workouts remain sustainable.
Frequently Asked Questions
Can beginners use a SkiErg safely?
Yes. Because the resistance is entirely user-generated—meaning the flywheel only spins as fast and hard as you pull—beginners can easily control the intensity of every stroke from the first minute.
Does the SkiErg build leg muscle?
While it is primarily known as an upper-body and cardio tool, proper technique requires an active hip hinge and knee bend on every pull, which engages the glutes, hamstrings, and quadriceps.
Is the SkiErg better than a rowing machine?
Neither machine is objectively better, but they target the body differently. A rower seats the user and emphasizes leg drive followed by a lean and an arm pull, whereas a SkiErg operates in a standing position, placing more demand on upright balance, core stabilization, and shoulder mobility.
Worth a look