KNEE LIFT / Rotator Cuff Sweep — Single Hand Buoy

Starting Position

From a straddle stance position in shallow water (wide stance, hips and and feet turned out) submerge one hand buoy at your side with your elbow bent at 90° and upper arm held firmly against your side. At the same time, reach and extend your other arm straight out to your side just under the water’s surface. Bend knees & hips so water is at arm pit level.

Exercise Action

This is a unilateral strength training exercise for the SHOULDERS (deltoids), MIDDLE BACK (trapezius, rhomboids and latissimus dorsi), THIGHS (adductors, abductors), BUTTOCKS and CORE (transversus abdominis, pelvic floor, obliques)

As you lift and sweep one knee forward & in toward your midline, simultaneously sweep the opposite arm holding the hand buoy forward & in toward your midline. When both reach your midline, reverse direction and sweep them back to the starting position. Work to keep the hand buoy under water. Repeat this combined upper-body/lower body action for 8 to 16 repetitions, then switch the hand buoy to your other arm and repeat the exercise on that side of your body.