KNEE HIGH JOG / Forearm Sweep – Deep

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. Extend both arms straight out to your sides just under the water’s surface. Maintain hip flexion to just below 90°.

Exercise Action

This is an aerobic conditioning exercise with a secondary emphasis on strengthening the SHOULDERS (deltoids) and ARMS (biceps, triceps).

As you knee high jog in a stationary position in deep water, open your hands i.e. “web your gloves” as you bend both elbows and sweep your forearms in toward your chest. Following, straighten your elbows and return your arms to the extended position out to your sides. Draw your shoulder blades down & back and keep your arms just under the water’s surface. Repeat this dynamic arm action in coordination with the knee high jogging action of your legs. NOTE: Exerting equal muscular effort in both directions and keeping your wrists extended with thumbs facing up increases the upper body training effect of this exercise.