LUNGE STANCE / Tricep Press 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 slightly forward. Keep weight equally distributed through each foot. Bend knees & hips to lower body position to arm pit level. With Hand Buoys held in a supinated grip (finger tips facing up) bend your elbows in at your sides and align your buoys directly in front of your shoulders.
Exercise Action
This is CORE STABILITY exercise with an emphasis on strength training for the ARMS (triceps), SHOUDLERS (deltoids), and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).
Keeping your upper arms firmly pressed in at your sides extend both arms straight down and back through the water completely submerging both Hand Buoys. Pause and slowly allow both buoys to return to the surface. Work to keep shoulder blades depressed & retracted with forearms firmly held in at your sides. For optimal training benefits pattern your breathing with arm movement. Exhale as you submerge the buoys and inhale as you allow them to return to the surface.
Training Tips
- Work to stay firmly grounded with weight evenly distributed through both feet
- Actively depress and retract shoulder blades and lengthen the back of your neck
- Engage core muscles to lengthen spine and maintain neutral postural alignment