HYROX Trainer Shares Simple Technique for Mastering the SkiErg
If you've ever stepped onto a HYROX floor, you know those stations are pure, unadulterated carnage where redlining early is a one-way ticket to a total system meltdown. In a race this demanding, slow and steady is the only way to survive. Take that opening SkiErg, for example. Since it's the first station, the adrenaline makes it tempting to sprint through, but rushing it makes the movement far less efficient. It's a technical beast that can punish the eager, leading to sloppy, inefficient arm-pulling that completely ignores the raw power in your hips.
"This turns the movement into a localized upper-body and specifically, a limb-based effort instead of a coordinated full-body pattern, leading to early fatigue and inefficient energy use," says Ayo Falae, trainer and founder of RISE Fitness, who has competed in multiple HYROX competitions.
Rather, the movement should be initiated from the hips, with the core and lats transferring force and the arms finishing through on the pull. When the sequence is off, efficiency drops off, making the movement pattern much more taxing than necessary.
"When done correctly, most of the work should come from the hips and trunk, not the arms," Falae says. "If your arms are doing the bulk of the work, it's usually a sign the sequence has broken down."
How to Master the SkiErg
To maintain an efficient rhythm on the SkiErg, focus on a consistent stroke pattern. Changes in timing or force should be subtle, not aggressive. Each rep should look and feel the same, keeping the sequence repeatable. When your rhythm feels rushed or inconsistent, it's usually a sign you've moved above a sustainable intensity.
Again, the SkiErg is the first of eight stations during a HYROX. Accordingly, it's best to keep a controlled, submaximal effort so you've got enough energy in the tank for the whole race. Rather than pushing as hard as you can, focus on the effort you can manage for the full duration of the station.
"Look for output that you can sustain without compromising the next stations. Pace for eight runs and eight stations, not one run and one station at a time," Falae says. "If one station significantly disrupts your breathing or mechanics, it was too aggressive."
This story was originally published by Men's Journal on May 11, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 11, 2026 at 12:12 PM.