Fitness
A champion surf ironman's guide to using a SkiErg
Matt Poole explains how to best use a SkiErg in the gym and why this particular form of training is crucial for surf ironmen and women.
How to use a SkiErg
- Stand in front of the SkiErg with your feet about shoulder-width apart.
- Hold the handles with your hands above your head and with your arms bent slightly.
- Pull the handles down in front of you, bending your knees and push your hips backwards until your hands are down by your thighs, arms are beside your torso.
- Reverse the movement to return to the starting position and repeat.
It really gets the heart rate going
Matt Poole - Action
© Brett Hemmings / Red Bull Content Pool
What is involved in being a surf ironman or ironwoman?
A surf ironman/woman race consists of 3 legs in which competitors race out through the surf around a marker then return to shore:
- Ski paddle
- board paddle
- swim
A run along soft sand forms the transition between each leg and the conclusion of the race sees competitors running from the water up the beach to cross the finish line.
The above feat also requires an intimate knowledge of surf conditions adding an incredible amount of skill to an already gruelling physical challenge.
Why a ski erg helps with training for board paddling
While body builders target specific muscles, athletes target their sport specific movements. Using equipment or movements that replicate 'in-game' experience allows athletes to build strength and endurance in key muscle groups to improve performance and reduce the risk of injury.
"In the gym, this is the most relative gym movement to what we do with our board-paddling leg. It is a similar movement with the arms up above the head and is a good aerobic/cardio workout, it really gets the hear rate going' says Matt Poole.
What else can a SkiErg help with?
The movements using a SkiErg are ideal for training abs, triceps, shoulders and lats. The movement is low impact on joints but high intensity cardio.
Initially, you would think that it would also be ideal for swimmers, climbers and cross country skiers. But it can also prove to be a huge unlock for anyone suffering from leg injuries who are still wanting to build or maintain their cardio levels.