ROCKING HORSE / Push-Pull — Single Hand Buoy
How to perform
Starting Position
From a vertical position in shallow water with feet hip distance apart, step your LEFT leg forward and begin a full body rocking horse action — weight shifting forward & back. Make sure to hold the single Hand Buoy in your RIGHT hand. Bend knees & hips so water is at arm pit level.
Exercise Action
This is an aerobic exercise with a strong emphasis on unilateral strength training for the CHEST (pectoralis, serratus), SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi). Lower body muscles targeted are the LEGS (quadriceps, hamstrings, calves), HIPS (hip flexors) and BUTTOCKS (gluteals)
Maintaining an active rocking horse action forward & back submerge your single Hand Buoy at your side. At the same time extend your LEFT arm straight out in front of your chest just under the water’s surface. As your rock forward thrust your Hand Buoy forward into the water. As you rock backward pull your Hand Buoy back toward your shoulder. Work to keep the hand buoy under water.
Perform this combined upper-body/lower body action for 8 to 16 repetitions. Rest. Transfer the single buoy into your LEFT hand. Repeat the exercise action for another 8 to 16 repetitions leading with your RIGHT leg.
Training Tips
- Engage core muscles to lengthen and support your spine
- Work to keep your shoulders square and inline with your hips
- Push forcefully off the pool bottom to shift weight forward and back