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WorkoutSkiing for Short Statured Athletes

Skiing for Short Statured Athletes

Jade Skillen’s SkiErg Tips for Shorter Athletes

As a 5’2" athlete, Jade Skillen knows what it takes to be successful on the SkiErg. As a HYROX World Champion, she has mastered the art of crushing this intense full-body workout. Here, she shares her top tips for shorter athletes like you to do the same.

Tip 1: Try a Slightly Higher Stroke Rate with Less Power Output

Instead of exhausting yourself by reaching too high, aim for a larger quantity of rows by taking the path of least resistance. This approach will help you conserve energy and focus on building momentum.

Tip 2: Set a Slightly Lower Damper on the SkiErg

The damper is controlled by a lever on the side of the flywheel and determines how much air flows around the cage. A lower damper setting (start out with 3 or lower) will make it easier to spin the flywheel and help you achieve Tip 1.

Tip 3: Focus on Breath

Inhale as you reach, right before you grab the handles, and exhale on pulldown. Focusing on your breath is a great way to calm yourself down while making sure you’re doing your best to keep those reps going.

Tip 4: A Bent Arm is a Strong Arm

Skillen emphasizes that bent arms are stronger than straight arms on pulldown because of the isometric contraction of the triceps. You’ll also get a better activation of the lats and shoulders, forming the optimal muscle structure for pulling the cord. This is also a great reason not to reach too high and focus on stroke rate.

Tip 5: Aim for the 1:2 Ratio

To avoid blowing up, the upwards phase of the SkiErg should generally take twice as long as the pulldown phase. This will give you that all-important extra time to inhale and get oxygen flowing into your lungs.

Tip 6: Surrender to the Ski

"We have a big race ahead after the ski," explains Skillen. "Don’t panic when you may hear the other handles ‘clanging’ if other athletes are finishing. As shorter athletes, we’re lucky it’s at the beginning. Run your own race." True tortoise and hare vibes!

As a shorter athlete, it’s essential to understand that one size does not fit all. You must learn to race with strategy and know your strengths. With these tips, you’ll be on your way to dominating the SkiErg and crushing your next HYROX event.

FAQs

What is the SkiErg?
The SkiErg is a Concept2 product that simulates the motion of skiing, providing an intense full-body workout.

What is HYROX?
HYROX is a multi-sport endurance race that features a series of events, including the SkiErg.

How do I adjust the damper setting on my SkiErg?
The damper is controlled by a lever on the side of the flywheel. Start with a lower setting (3 or lower) to make it easier to spin the flywheel and achieve a smooth workout.

How do I breathe effectively on the SkiErg?
Inhale as you reach, right before you grab the handles, and exhale on pulldown. Focusing on your breath will help you stay calm and consistent throughout your workout.

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