SIT KICK — TRAVEL BACK / Chest Sweep Front – Deep

Starting Position

From a vertical position in deep water, reach both arms out to your sides just under the water’s surface. Next, bend both knees and tuck your heels (feet) up underneath you. Scull with your arms to maintain balance. See exercise TUCK & HOLD / Scull.

Exercise Action

This is an advanced aerobic and core strengthening exercise with a dual emphasis on strengthening training for the LEGS (quadriceps, hamstrings), CHEST (pectoral’s, serrates), SHOULDERS and CORE (transversus abdominus, pelvic floor, obliques). The muscular effort of the arm action propels the body backward through the water. This significantly increases frontal surface area adding additional overload and complexity to the exercise.

To begin, maintain an active sculling action with your arms as you alternately extend one leg horizontally out in front of you and simultaneously bend the other leg tucking your heel (foot) underneath you. Knees should track directly in horizontal alignment with your hips. Ankles should be flexed.

Now activate your shoulder blades and open your hands i.e.”web your gloves” as you sweep both arms forward & in through the water until your hands are parallel with your shoulders, then pull your arms back toward your chest and extend them out again to your sides returning to the starting position. Repeat this dynamic arm action in coordination with the action of your legs. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.