Ski Erg

How to adjust

Set the damper/resistance level on the flywheel if available, and the handle strap length if adjustable.

Stand facing the unit with feet shoulder-width apart, gripping a handle in each hand with arms extended overhead.
Hinge slightly at the hips and pull both handles down and back past your hips using your lats and core.
Let the handles return overhead with control as you reset your hips, repeating rhythmically.
To rest or finish, ease off for a few strokes, let both handles travel all the way back overhead, and only then release them and step back — the cords are always under tension, so letting go mid-pull snaps the handles upward, and the flywheel keeps spinning for a while after your last stroke.

Keep a stable, shoulder-width stance and a flat back when hinging forward during the pull to protect your lower back.
Control the handles back to the overhead position rather than letting them snap up.
Keep grip secure since the handles are under tension throughout.
Chest pain, dizziness or unusual breathlessness means stopping outright, standing down and getting checked rather than finishing the interval.