{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "SkiErg",
      "kind": "brand"
    },
    {
      "text": "Ski Machine",
      "kind": "common"
    },
    {
      "text": "Nordic Ski Ergometer",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "hinge",
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "mixed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "ski-ergometer"
      ]
    ]
  },
  "external_ids": {
    "wger": "1526"
  },
  "id": "oec:ski-ergometer",
  "instructions": {
    "setup": [
      "Stand facing the ski ergometer with feet hip-width apart, positioned roughly one to two feet back from the flywheel housing.",
      "Reach overhead and grasp both handles with a firm, neutral grip, letting your elbows soften slightly and rising slightly onto the balls of your feet."
    ],
    "steps": [
      "Initiate the drive by engaging your core and pulling the handles downward while hinging at the hips and bending your knees.",
      "Drive your arms straight down and past your hips, finishing the stroke with your hands just past your thighs in a partial squat and hinge.",
      "Extend your hips and knees while smoothly allowing the flywheel cords to retract your arms back overhead to the starting position.",
      "Repeat the cycle continuously in a smooth, rhythmic cadence."
    ],
    "breathing": "Exhale forcefully as you crunch down and complete the pull stroke; inhale smoothly as you rise and return your arms overhead.",
    "cues": [
      "Hinge with your hips, don't just pull with your arms",
      "Use your core to drive down",
      "Finish past the pockets",
      "Stand tall to reload"
    ],
    "common_faults": [
      {
        "fault": "Relying entirely on upper-body pulling without hinging the hips or engaging the core.",
        "correction": "Initiate each stroke by hinging at the hips and flexing the trunk so bodyweight accelerates the pull."
      },
      {
        "fault": "Deep squatting instead of hinging, placing excessive stress on the knees and wasting energy.",
        "correction": "Push your hips backward with a soft knee bend rather than dropping straight down into a full squat."
      },
      {
        "fault": "Letting cords snap back uncontrollably overhead without maintaining tension.",
        "correction": "Control the recovery stroke by fluidly rising with the cables so tension remains smooth."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure your feet remain planted on the platform or non-slip flooring to prevent slipping during high-intensity intervals."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "calories",
          "pace",
          "power",
          "heart-rate",
          "cadence",
          "resistance-level"
        ]
      },
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "calories",
          "pace",
          "power",
          "heart-rate",
          "cadence",
          "resistance-level"
        ]
      },
      {
        "required": [
          "calories",
          "duration"
        ],
        "optional": [
          "distance",
          "pace",
          "power",
          "heart-rate",
          "cadence",
          "resistance-level"
        ]
      }
    ],
    "records": {}
  },
  "name": "Ski Ergometer",
  "previous_ids": [
    "oec:ski-machine"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Ski Machine",
        "url": "https://wger.de/en/exercise/1526/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "flanny"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A full-body cardiovascular exercise that mimics double-poling cross-country skiing using high-cable flywheel resistance."
}