KNEE LIFT — Tricep Press with Hand Buoys

Starting Position

From a vertical position in shallow water with feet hip distance apart, step your RIGHT leg back and bend both knees to lower your body to neck depth in the water. With your weight is evenly distributed through both feet make sure your forward knee stays in vertical alignment with your foot. Next, bend your elbows and align your Hand Buoys at the surface directly in front of your shoulders. NOTE: Buoys are held in a supinated grip (finger tips facing up).

Exercise Action

This is CORE STABILITY and LEG/HIP/BUTTOCK exercise with an emphasis on strength training for the ARMS (triceps), SHOUDLERS (deltoids), and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).

From a grounded and submerged position extend both arms straight down and back through the water completely submerging both Hand Buoys. At the same time push off the pool bottom to stand straight up lifting your RIGHT knee to 90º hip flexion. From here, step your RIGHT leg back, lunge down and return to your starting position.

Work to keep shoulder blades depressed & retracted with forearms held firmly in at your sides. For optimal training benefits pattern your breathing with arm movement. Exhale as you stand up to submerge the buoys. Inhale as you lunge down letting the buoys to return to the surface directly in front of your shoulders.

Repeat this combined upper-body/lower-body exercise for 8 to 16 repetitions. Rest, switch legs, step your LEFT leg back, and do another set of 8 to 16 repetitions.