The SkiErg is one of the most technically demanding stations in Hyrox and CrossFit. Small improvements in form can translate to significant time savings on race day. Here are the five most common mistakes we see in RoxSkills analyses.

1. Starting too upright

Many athletes begin their pull from a nearly vertical position. This limits the range of motion and reduces power output. Focus on hinging at the hips to create a strong starting angle, engaging your lats before the pull begins.

2. Pulling with arms only

The SkiErg is a full-body movement. Athletes who rely primarily on their arms fatigue quickly and generate less power per stroke. The key is to initiate the pull with your core and lats, then drive through with your legs as you finish the stroke.

3. Not using leg drive

Leg drive is what separates efficient SkiErg athletes from the rest. As you pull the handles down, bend your knees and drive your weight down through your heels. This adds significant power to each stroke without increasing arm fatigue.

4. Rushing the recovery

The recovery phase is where you set up your next stroke. Rushing through it leads to sloppy positioning and wasted energy. Let your arms float back up naturally while resetting your hip hinge. A controlled recovery leads to a more powerful next pull.

5. Holding your breath

Breathing rhythm is crucial for sustained SkiErg efforts. Many athletes hold their breath during the pull phase, leading to early fatigue. Establish a consistent breathing pattern: inhale during recovery, exhale forcefully during the pull.

How RoxSkills helps

RoxSkills breaks your SkiErg technique into four phases: Setup and Starting Position, Pull Initiation and Power Phase, Leg Drive and Finish, and Recovery, Breathing and Rhythm. Each phase receives its own score, making it easy to pinpoint exactly where you need to improve.

Record a few sessions, implement the coaching feedback, and watch your scores climb. Most athletes see measurable improvement within their first five sessions.