HYROX PREP: FOUR EXERCISES TO IMPROVE YOUR SKIERG
HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:
Ski
Row
Farmers Carry
Sandbag Lunges
Sled Push
Sled Pull
Burpee Broad Jumps
Wall Balls
The SkiErg is the first station in Hyrox -- completing 1000k after your first 1k run segment. It is commonly seen as a test for the arms and shoulders but, done correctly, this is a full body exercise.
SkiErg form is a hinge, not an upper body pull
This station is based on the ski erg machine, which mimics the movement mechanics of double pulling -- a style of classic cross country skiing.
Common mistakes for SkiErg form include:
Bringing the arms too high
Rounding the back instead of hinging from the hips
Pushing through the triceps for primary force production
Bending the knees too much into a squat
Done correctly, the SkiErg heavily utilizes the core and legs to drive efficient movement. The goal is to "fall" onto the SkiErg handles, allowing the weight of your body and the glutes and hamstrings to propel movement.
To accomplish this, focus on:
Feet shoulder width apart or slightly narrower
Keep your hands below chin height at the top of the pull
Bring your bodyweight forward to assist your hinge
Drive down until your hands are close to your pockets
Pro-tip: For better momentum and more power during your pull, lift your heels.
While practicing on the SkiErg is a great way to gain confidence and get comfortable with the cardiovascular demands of the station, there are ways to prep your body to ski erg more efficiently in the gym.
Four Exercises to Improve your SkiErg
1. Leaning calf raise
Improves forward lean and calf control during the pull
1. Stand two large steps away from a wall
2. Place your hands on the wall at shoulder height
3. Lift your heels, keeping the ankles from bowing outward
4. Lower with control
5. Repeat for 2-3 sets of 10-15 reps
2. Foam Roller Hip Airplane
Works internal rotation and hip stability for a more efficient hinge1. Position a foam roller length-wise against a wall and the inside of your knee
2. Lift your inside leg off the ground
3. Rotate your torso over top of your standing leg while maintaining balance
4. Rotate your torso towards the wall, opening your hips as much as possible
5. Repeat on both sides for 2-3 sets of 8-10
3. Med Ball RDL
Improves hinge mechanics and core control
1. Hug a med ball to your chest
2. Step one foot back with your heel raised and your hips squared
3. Hinge from the hips, rotating over your front leg
4. Drive yourself back to standing from the glutes
5. Repeat 2-3 sets of 8-10 on both legs
4. Med Ball Slams
Mimics the dynamic nature of the ski ergo from head to toe
1. Hold a slam ball in both hands
2. Lift the ball overhead and bring your weight onto your forefeet
3. Hinge from the torso and throw the ball down to the floor
4. Pick the ball back up and repeat slams for 2-3 sets of 5-6
What to Expect from the HYROX Prep Pack
At FIXXED, we offer a HYROX performance program includes eight 40-minute sessions including:
a full-body movement pattern assessment
targeted programming
hands-on treatment
with one of our licensed athletic trainers to help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day.
Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, sled push, and station ahead.
