# Ski Erg Jump Squat Pull

A ski erg drill that pairs the double-handle pull with a squat and a jump. You drop into a squat as the handles come down, then jump as they rise, so the legs work as hard as the lats.

- Intermediate · Cardio
- Equipment: Ski erg
- HD video: https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-jump-squat-pull/video/male.mp4
- HTML: https://seto.fit/exercises/ski-erg-jump-squat-pull/

## Muscles worked

- Lats: 8/10
- Quads: 8/10
- Glutes: 7/10
- Triceps: 5/10
- Calves: 5/10
- Hamstrings: 5/10
- Abs: 5/10

## How to do the Ski Erg Jump Squat Pull

1. Stand tall facing the machine, feet hip-width apart, handles overhead.
2. Pull the handles down as you bend your knees into a squat.
3. Jump up as the handles rise back overhead.
4. Land with bent knees and go straight into the next pull.

### Full technique — 8 steps

1. Stand facing the machine with feet about hip width apart and handles overhead.
2. Start tall with arms extended, ribs down, and a slight bend in your knees.
3. Pull both handles down through your lats while you bend your knees and push your hips back into a squat.
4. Finish the pull with the handles past your thighs and your hips low.
5. Jump straight up from the squat as you let the handles rise back overhead.
6. Land quietly on both feet with your knees bent, then go straight into the next pull.
7. Keep your knees pointing where your feet point on every takeoff and landing.
8. Repeat at a steady rhythm for the planned time.

## Common mistakes

- Pulling mostly with the arms
- Rounding through the lower back
- Knees collapsing inward
- Landing with straight legs
- Letting the handles snap upward

## Form cues

- Pull from the lats
- Finish past the thighs
- Jump as handles rise
- Land under your hips
- Knees point where feet point

## How much to do

- **Strength**: 4–6 sets of 10–15 reps · rest 1 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–5 sets of 20–30 reps · rest 1 min 15 s · 2–3 reps in reserve
- **Endurance** (best fit): 4–8 sets of 30–45 reps · rest 1 min · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Ski Erg Jump Squat Pull work?

Primary: Lats 8/10, Quads 8/10. Also works: Glutes 7/10, Triceps 5/10, Calves 5/10, Hamstrings 5/10.

### Which joints does the Ski Erg Jump Squat Pull load?

Knee: high, Ankle: moderate, Hip: moderate, Shoulder: low. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### How many sets and reps of the Ski Erg Jump Squat Pull?

Strength: 4–6 sets of 10–15 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–5 sets of 20–30 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 4–8 sets of 30–45 reps, rest 1 min, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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