# Ski Erg Squat Straight Arm Pull

A ski erg stroke where you sweep both handles down on straight arms while dropping into a squat. It works the lats and legs together as conditioning.

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

## Muscles worked

- Lats: 8/10
- Quads: 7/10
- Glutes: 6/10
- Teres major: 6/10
- Rear delts: 5/10
- Abs: 5/10
- Triceps: 4/10

## How to do the Ski Erg Squat Straight Arm Pull

1. Stand tall facing the machine, feet hip-width apart, handles overhead.
2. Sweep the handles down on straight arms as you squat.
3. Finish with the handles past your thighs, back flat.
4. Stand tall as the handles rise back overhead.

### Full technique — 7 steps

1. Stand facing the machine with feet about hip width apart and handles overhead.
2. Grip one handle in each hand with arms reaching up and forward and elbows nearly straight.
3. Sweep both handles down in an arc on straight arms while you bend your knees and push your hips back into a squat.
4. Keep your back flat and your knees pointing where your feet point as you drop.
5. Finish the pull with the handles past your thighs and your hips low.
6. Stand back up as you let the handles rise back overhead under control.
7. Repeat at a steady rhythm for the planned time or distance.

## Common mistakes

- Bending elbows through the pull
- Rounding through the lower back
- Knees collapsing inward
- Letting the handles snap upward
- Cutting the stroke short

## Form cues

- Pull from the lats
- Keep elbows nearly fixed
- Finish past the thighs
- Knees point where feet point
- Recover tall overhead

## How much to do

- **Strength**: 4–6 sets of 15–20 reps · rest 1 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–5 sets of 30–45 reps · rest 1 min 15 s · 2–3 reps in reserve
- **Endurance** (best fit): 2–4 sets of 45–90 reps · rest 1 min · 3–4 reps in reserve

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

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ski Erg Squat Pull](https://seto.fit/exercises/ski-erg-squat-pull/) — Beginner
- **This exercise: Ski Erg Squat Straight Arm Pull — Intermediate**

## Quick answers

### What muscles does the Ski Erg Squat Straight Arm Pull work?

Primary: Lats 8/10, Quads 7/10. Also works: Glutes 6/10, Teres major 6/10, Rear delts 5/10, Triceps 4/10.

### Which joints does the Ski Erg Squat Straight Arm Pull load?

Knee: moderate, Hip: moderate, Lower back: low, Shoulder: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.

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

Strength: 4–6 sets of 15–20 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–5 sets of 30–45 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–4 sets of 45–90 reps, rest 1 min, 3–4 reps in reserve.

### What is an easier version of the Ski Erg Squat Straight Arm Pull?

Ski Erg Squat Pull (Beginner).

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

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