STRADDLE JOG / Sweep FRONT & BACK – Deep
How to perform
Starting Position
From a vertical position in deep water, extend both arms out to your sides just under the water’s surface. Rotate your hips outward, and begin a knee-high jogging leg action. Scull with your arms to maintain balance.
Exercise Action
This is an aerobic exercise with a secondary emphasis on strength training for the CHEST (pectorals, serrates), SHOUDLERS (deltoids), and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).
Begin by performing a basic knee high jog leg action with your hips in a straddle position. Now activate your shoulder blades and open your hands i.e.”web your gloves” as you sweep both arms forward through the water until your arms are parallel and in line with your shoulders, then sweep them back to your starting position. Repeat this dynamic arm action in coordination with the straddle jog action of your legs. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.
Training Tips
- Actively depress and retract shoulder blades to maintain shoulder girdle in correct alignment
- Engage core muscles to keep ears over shoulders, shoulders over hips and hips over heels
- Use equal muscular effort in both directions with your arms sweeps