You don’t have to scroll far to hear that the SkiErg is a hinge pattern.
But knowing what it is and knowing how to use it are two very different things.
One of my favourite cues for improving power transfer on the SkiErg?
Relax your grip.
When you soften the hands, you give your body the chance to better communicate power from the hips into the flywheel.
Less muscling.
More connection.
Better efficiency.
We’ll be diving deep into cues like this at the upcoming @hyrox365official Coaches Summit.
Couldn’t recommend it more 🥳
59.59 🚀 New World Record!!
Women’s Open Doubles AG 40-44 🏆
Find a friend who inspires you, believes in you and has dreams just as crazy as you 🥹
Then get matching fits from @lskd and never look back 💙
Thank you @sandy_dee3 for racing with and forcing me to level up day in day out 🫶
Thank you @jordan.kahu for capturing this INCREDIBLE content and sharing our story so beautifully 🥹
Thank you @lskd for supporting us!
Thank you @hyroxanz for the best event ever 🥳
Sore back…
Blown quads…
MISERY…
Sound like rowing for you?
It’s not you. You’re not the problem.
This is the problem.
And here is your solution.
#ergarmy
Next time you’re on the row, imagine applying force through your whole foot simultaneously to push rather than pull.
Big toe + little toe + mid foot + heel = Push
A push when we row means we:
✔️ Apply force at the start of the drive
✔️ Use our biggest muscles
✔️ Actually save energy when we row through better positioning
Please share this with your friend who pulls as hard as they can when they row 😁😁
Two tips to take straight to your clients on the rowerg this week:
1. Rowing is a Push not a pull.
If the rower is moving backwards, this isn’t a sign of strength or power, it’s evidence that your athlete is losing energy every stroke.
In other words, the work they are doing is not connecting to watts / metres / calories. It’s just making them more tired 😴
Teach them to apply full foot pressure to push the world away. Similar to the cues you would use to teach a deadlift.
2. RowErg tempo is a 2:1.
If we travel back in through the Recovery more slowly, we allow our posterior chain to load - reloading our quads - and we get free metres in the meantime as the flywheels continues to spin.
The effort it takes to build these skills is worth every free metre we get in the process.
Less effort + better results 🚀🚀
Looking unreal @paigecrossingham
You’ve still got 3km of running, a lot of lunges, and way too many wall balls to go.
Take the row as a little chance to sit down and yet still make progress.
This is HYROX where economy of movement matters more than brute force.
Let this small shift save you for what’s next 👀
ERG ARMY WORKSHOPS - SYDNEY + MELBOURNE TOUR 🚀
Just in time for HYROX Sydney
Saturday May 2 - Fitstop Manuka Canberra | ON SALE NOW
Sunday May 3 - VRTUS Bondi | ON SALE NOW
Saturday May 16 - C3 Drummoyne | ON SALE NOW
Sunday May 17 - Fit District Bella Vista | ON SALE NOW
Saturday May 23 - ACTV Eltham | ON SALE THURSDAY 28 APRIL
Sunday May 24 - Aquamoves Shepparton | ON SALE TUESDAY 26 APRIL
All welcome 🥳
If you want sharper technique, smarter station execution, and legs that still work when the running starts, this is your moment.
Hands-on coaching.
Clear education.
Practical tools you can apply immediately.
BONUS 👀
My beloved LSKD love gifting people who are striving to be 1% better every day… so rumour has it there may be a few nice surprises waiting for attendees 👀
Comment TICKET + your preferred location and we’ll send you the link directly.
PS - share this with your doubles partner who probably needs it more than you 😉
Can our ceo @jasondaniel__ and mixed doubles partner @ergarmy qualify for worlds? 👀
Race day doesn’t always go to plan. And this one wasn’t an exception.
Watch our latest YT vid to see it all unfold. 🔗
I’ve never seen a coach actually teach the SkiErg as a squat movement.
What I have seen, a lot, is people turning it into an RDL.
And I think part of that comes from how strongly we’ve pushed back on the idea of “don’t squat the SkiErg.” We’ve almost overcorrected.
Because two things can be true at once. The SkiErg is a hinge pattern, and your knees can still bend within that hinge.
We create most of our power at the top of the stroke through the hips. But what happens after that is just as important.
As the handle finishes, the knees soften and the body absorbs the movement. That isn’t wasted effort. It’s what allows you to stay efficient, accumulate metres, and reset properly for the next stroke.
When that absorption is missing, you end up moving stiffly, overloading your back, and leaking energy every stroke.
If you want the short version, squatting on the SkiErg isn’t the problem. Forgetting to bend your knees is. And it’s costing you power, efficiency, and sustainability.
Grateful for the body that gets me to the start line 💙
Proud of the spirit that gets me to the finish line ⚡️
Grateful for the friends who show me what’s possible 👯♀️
Proud of the magic we can create together @sandy_dee3
Excuse me while I sleep for a week now 😴
@lskd Elevated Accelerate Sports Bra stunningly perfect for Hyrox Racing 🚀
59.14 women’s open doubles
AG 40-44 🥇
