KNEE HIGH JOG / Shoulder Press & Lift – 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. At the same time extend both arms out from your sides just under the water’s surface. Maintain hip flexion to just below 90°.

Exercise Action

This is primarily a strengthening exercise for the SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids, latissimus dorsi). Secondary emphasis is on aerobic conditioning.

As you knee high jog in a stationary position in deep water activate your shoulder blades and open your hands i.e. “web your gloves” as you forcefully press both arms down through the water, then lift them back to just under the water’s surface. Strive to maintain equal muscular effort in both the press down and lift up arm actions. NOTE: Primary joint action in the upper body is at the shoulder.