1. Start by standing in front of the ski ergometer with your feet shoulder-width apart, knees slightly bent, and hips pushed back for a stable, athletic stance.
2. Grab the handles with a firm grip, palms facing one another. Your arms should be extended up above your head, but not locked out.
3. Initiate the movement by extending through the hips and bending your knees slightly to engage your lower body.
4. At the same time, pull down on the handles using your arms, shoulders, and back muscles. Your hands should come down towards the sides of your body, past your hips.
5. Drive through with your legs until they are nearly straight, similar to the motion you would make during a deadlift or a squat.
6. Lean forward from the hips again and return your arms back to the starting position, reaching upward.
7. Repeat this motion for multiple repetitions, usually in time intervals or set distances.
It's important to use a full range of motion, utilizing both upper and lower body muscles simultaneously to mimic the cross-country skiing movement. Adjust resistance as needed to match your fitness level.
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