The Concept2 SkiErg is loved (and hated). its ability to provide you with an intense full-body workout within minutes. It’s also a very sweaty option at HYROX endurance events, but whether you’re a seasoned SkiErg’er or looking to grab the ropes for the first time, being short doesn’t necessarily mean you’ll get less results. “One size doesn’t fit all,” explains HYROX World Champion Jade Skillen, who offers six short but sweet tips.
“The SkiErg can feel… Let’s say CALL!” wrote the British athlete and performance coach in an inspirational Instagram post, and she should know. In June, Skillen was crowned HYROX Champion for Women 30-34. “One size doesn’t fit all, and the fact is, as a shorter athlete, you have to learn to compete tactically and learn to your strengths.”
5′ 2″, Skillen always does dreamed of growing up and played football from a young age. Not only has he climbed to the top of HYROX Mountain for himself, but he has also coached many others to the podium. in HYROXSkiErg is the first station and requires competitors to run 1000m on a machine immediately after the 1k run. For those still in the game, the SkiErg is followed by an additional 7k run and 7 more functional stations. So running the SkiErg will make sure you maintain your pace, but it’s important to master the correct execution method.
“As a shorter athlete, the SkiErg can be a difficult part of a HYROX event,” says Skillen, luckily he has some top tips.
Jade Skillen’s tips for short athletes at SkiErg
Try a slightly higher stroke rate with less power output
Instead of exhausting yourself by reaching too high, aim for more rows by taking the path of least resistance.
Put a slightly lower damper on the SkiErg to avoid burning
The damper is controlled by a lever on the side of the fairing and determines how much air flows around the cage. A: lower damper adjustment (start with 3 or lower) will make it easier to spin the flywheel and also help with Tip 1.
Focus on breathing.
Inhale as you reach, just before grabbing the handles, then exhale as you lower. Focusing on your breathing is a great way to calm yourself down while making sure you’re doing your best to keep those reps going.
A bent arm is a strong arm
Skillen says bent arms are stronger than straight arm lunges because of the isometric contraction of the triceps, and you’ll also get better activation of the lats and shoulders, building the optimal muscle structure for pulling the cord. This is also a great reason not to reach too high and focus on stroke speed.
Aim for a 1:2 ratio
Our HYROX hero says that the SkiErg’s up phase should usually last twice as long as the collapse phase to save a blast. This will give you extra time to inhale and get oxygen flowing into your lungs.
Indulge in skiing
“After skiing we have a big race coming up,” explains Skillen. “Don’t panic when you can hear the other grips ‘cracking’ if other athletes are finishing, we short athletes are lucky it’s just at the beginning. Run your own race.” Real Tortoise and Hare vibes!
For more tips on aiming high with your stamina, follow Jade Skillen Instagram!
