hyrox ski erg tips to go faster in your next hyrox race // hyrox training tips
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Here five technique tips to help you go faster on the ski erg in your next hyrox race
The ski erg is the first of the 8 functional exercise stations in HYROX and your
First stroke and pull or two on the erg is critical for setting you up for a fast and efficient execution of the exercise station across the 1000m distance.
You’ll see some athletes take an aggressive half rep to get the erg going initially, and whilst this work for some - starting as we mean to go with a strongly executed full range rep, will get you off to a good start and allow you to quickly establish a good pace across the 1000m distance.
Onto tip 2 - now critically after that first stroke or two, to as efficient as possible you want make sure you are entering full extension in each and every rep.
It can be tempting to slip into half reps as physiologically this feels like you are moving through the strokes and reps more quickly, but in reality, you are covering less distance with each of these half reps. Whereas, by ensuring you are going full extension with each stroke, will result you are covering more distance with each stroke and therefore needing to carry out less reps or strokes to reach that 1000m mark.
Tip number 3 by executing the ski erg stroke from a strong hip hinge we are able to ensure we are leveraging our own body weight and gravity to greatest efficiency in the exercise.
Using this technique will mean driving the ski erg stroke initially from your core, and then through your upper body. Hyrox is predominantly a leg focused workout and adopting this technique means the ski station becomes more of an upper body exercise, allowing you to conserve those legs for the rest of the race.
This technique lends itself it well anyone with a stronger upperbody, equally if that’s not you then having slight softer knees in your strokes and dropping slightly with that lower body will help you bring in the legs to the exercise.
Tip number 4, ensure you are maintaining full strokes through the 1000m, two simple checks you can do on yourself as you ski are (i) are you maximising your height and reach by beginning each stroke of the erg in the highest possible handle position (ii) and secondly are you stepping up onto your tip toes to help increase this range further, the extra distance you are pulling with each stroke quickly adds up to be extra metres covered, speeding you up completing this station.
Tip number, 5 don’t get caught out by the damper - you can adjust this once before you begin your first stroke and it worth remembering that the ski erg’s used a hyrox tend to be newer that the ski erg machines you will come across whilst training in your local gym, what this means in practice is a damper setting of say 7 on a newer hyrox ski erg will feel harder work that a 7 on an older machine which has accumulated dust and wear over the years. What it is therefore worth doing is adjusting the hyrox ski erg to a slightly lower dampener setting than you’ve been using to in training in allow for that extra drag factor you’ll experience from the new machine during your hyrox race.
There are 7 other exercise stations at hyrox and for tips to go faster on those, checkout these videos next Liked this video? • HYROX exercise station...