How to do the Ski Erg Jump Squat Pull
- Stand tall facing the machine, feet hip-width apart, handles overhead.
- Pull the handles down as you bend your knees into a squat.
- Jump up as the handles rise back overhead.
- Land with bent knees and go straight into the next pull.
Full technique — 8 steps
- Stand facing the machine with feet about hip width apart and handles overhead.
- Start tall with arms extended, ribs down, and a slight bend in your knees.
- Pull both handles down through your lats while you bend your knees and push your hips back into a squat.
- Finish the pull with the handles past your thighs and your hips low.
- Jump straight up from the squat as you let the handles rise back overhead.
- Land quietly on both feet with your knees bent, then go straight into the next pull.
- Keep your knees pointing where your feet point on every takeoff and landing.
- 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
Compared with similar variants
| Ski Erg Jump Squat Pull | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Knee | high | high | high | moderate |
| Ankle | moderate | low | low | low |
| Equipment | Ski erg | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
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.
