KNEE HIGH JOG / Arms Pump – Deep
How to perform
Starting Position
From a vertical position in deep water alternately life each knee as the other leg extends straight down performing a jogging in-place or marching motion. Maintain hip flexion to just below 90°.
Exercise Action
This is primarily an aerobic conditioning exercise. Secondary emphasis is on strengthening for the SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids, latissimus dorsi).
As you knee high jog in a stationary position in deep water retract your shoulder blades and draw your elbows in toward your sides. While keeping your elbows bent at 90° pump your arms forward & back in a reciprocal action with your legs — just like jogging or running on land. NOTE: Primary joint action in the upper body is at the shoulder.
Training Tips
- Engage core muscles to lengthen your spine
- Keep your chest open and sternum lifted
- Focus arm action at the shoulder and keep elbows bent at 90°