SIT KICK — TRAVEL FORWARD / Shoulder Press – Deep

Starting Position

From a vertical position in deep water, 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), MID BACK (trapezius, rhomboids,latissimus doors), SHOULDERS and CORE (transversus abdominus, pelvic floor, obliques). The muscular effort of the arm action propels the body forward through the water. This significantly increases frontal surface area adding additional overload and complexity to the exercise.

To begin, alternately extend one leg horizontally out in front of you and simultaneously bend the other leg tucking your heel (foot) underneath you. Now, extend both arms straight out in front of your chest just under the water’s surface.
Next, activate your shoulder blades and open your hands i.e.”web your gloves” as you forcefully press both arms down & back through the water with the palms of your hands facing down. At the deepest point, bend your elbows and slide your hands up toward your shoulders, then extend them straight out in front of you returning to the starting position. Repeat this dynamic arm action in coordination with the action of your legs.