KNEE HIGH JOG / Tricep Press – 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 an aerobic conditioning exercise with a secondary emphasis on strengthening the ARMS (triceps) 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. Now activate your triceps and open your hands i.e. “web your gloves” as you press both forearms down & back through the water with the palms of your hands facing down. At the deepest point, rotate your wrists to neutral (thumbs facing up) and “slice” back up towards the surface. Repeat this dynamic arm action in coordination with the knee high jogging action of your legs. NOTE: Primary joint action in the upper body is at the elbows.
Training Tips
- Keep your chest open and sternum lifted
- Squeeze your elbows in toward your spine
- Sink your tail bone toward the bottom of the pool and you reach the crown of your head toward the sky