COSSACK KICKS / Pull-In — Deep
How to perform
Starting Position
From a vertical position in deep water, extend your both arms out to your sides just under the water’s surface. Next, rotate your hips outward, bend your knees and bring your feet together directly under your body. Scull with your arms to maintain balance.
Exercise Action
This is a strengthening and flexibility exercise for the LEGS (quadriceps, hamstrings), BUTTOCKS (gluteals) and MIDDLE BACK (trapezius, rhomboids, latissimus dorsi).
To begin, maintain an active sculling action with your arms as you extend and straighten both legs and immediately bend both knees bringing your feet back under you. At the same time add a complimentary arm action by bending your arms and pulling your elbows in toward your sides. Perform this arm action in coordination with the action of your legs. Repeat this combined upper-body/lower-body exercise for 8 to 16 repetitions. Rest, then do another set of 8 to 16 repetitions.
Training Tips
- Engage core muscles to maintain a lengthened spine and neutral postural alignment
- Actively depress and retract shoulder blades to maintain shoulder girdle in correct alignment
- Use more muscular effort "pulling in" than "lifting out" for both upper and lower body actions