SkiErg Technique - The Bow
Muscle Groups
The entire area's of the arms, shoulders, torso and hips, including: Triceps, Deltoids, Pectorals, Rhomboids, Seratus, Intercostals, Rectus Abdominis, Hip flexor
Description
Take hold the handles and step back to so your arms are softly extended. When comfortable, with your heels beneath your sit bones (the boney part of the joint between your legs and hips), extend your chest gently through your arms toward the SkiErg.
Gently grip the handles and Bow forwards hinging from the hips. As you Bow allow your chest (through the connection of the arms) to pull on the handles and start the flywheel moving.
As you Bow forwards allow your hips to move backwards.
As you get the flywheel moving continue letting your arms drop and your hips hinge back until your arms are extended by your sides.
The key to accelerating the arms is found through deepening the amount of relaxation in your chest and arms during your Bow.
Try keeping your chest open and reaching toward the handless throughout the movement.