LUNGE STANCE / Chest Sweep FRONT & BACK with Hand Buoys
How to perform
Starting Position
From a vertical position in shallow water with feet hip distance apart, step your LEFT leg back and lunge forward — weight equally distributed through each foot. Bend knees & hips to lower body position to arm pit level. Hold your Hand Buoys out to your sides with elbows slightly bent. Depress and retract shoulder blades and submerge Hand Buoys just under the waters surface.
Exercise Action
This is CORE STABILITY exercise with an emphasis on strength training for the CHEST (pectorals, serrates), SHOUDLERS (deltoids), and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).
Staying firmly grounded with shoulders depressed & retracted, sweep your Hand Buoys forward and back through the water. Keep the back of your neck long and chin level. For optimal training benefits pattern your breathing with chest/arm movement. To target CHEST muscles — inhale as you sweep back and exhale as you sweep front. To target MID BACK muscles — inhale as you sweep front and exhale as you sweep back.
Change and switch legs. Beginning in a lunge position with your RIGHT leg back and repeat this upper body strength exercise for 8 to 16 repetitions.
Training Tips
- Engage core muscles to lengthen spine and maintain neutral postural alignment
- Actively depress and retract shoulder blades throughout arm action
- Work to stay firmly grounded with weight evenly distributed through both feet