Target Muscles
| Basic Muscle Groups |
|---|
| Back (Main Target) |
| Quadriceps (Main Target) |
| Glutes (Main Target) |
| Chest |
| Triceps |
| Biceps |
| Shoulders |
| Forearms |
| Calves |
| Advanced Muscle Groups |
|---|
| Latissimus-dorsi |
| Erector-spinae |
| Upper-head |
| Lower-head |
| Front-deltoid |
| Side-deltoid |
| Rear-deltoid |
| Bicep-brachialis |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Stand facing the ski ergometer with feet shoulder-width apart.
Lower into a squat position, then explode upwards into a jump.
Simultaneously pull the handles towards your chest as you jump, engaging your back, chest, arms, and shoulders.
Land softly and immediately lower back into a squat to begin the next repetition.
Benefits
The ski ergometer cross country ski jump squat pull is a high-intensity cardio exercise that targets the back, chest, triceps, biceps, shoulders, quadriceps, glutes, and calves. It builds explosive power, strength, and endurance while also improving cardiovascular fitness.
Equipments
