STRADDLE STANCE / Rotator Cuff Sweep
How to perform
Starting Position
From a straddle position in shallow water (wide stance, hips and and feet turned out) submerge your arms and squeeze them firmly in at your sides. Keep your elbows bent at 90° and aligned directly under your shoulders. Bend knees & hips so water is at arm pit level.
Exercise Action
This is a strength training exercise for the SHOULDERS (deltoids), MIDDLE BACK (trapezius, rhomboids and latissimus dorsi), THIGHS (adductors, abductors), BUTTOCKS and CORE (transversus abdominis, pelvic floor, obliques).
From a grounded straddle stance in shallow water open your hands i.e. “web your gloves” as you sweep your forearms out to your sides then in toward the midline of your body. Repeat this dynamic arm action for 8 to 16 repetitions. Work to maintain your hips and shoulders in line. Think “ears over shoulders, shoulders over hips”. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.
Training Tips
- Maintain body position at arm pit level
- Engage core muscles to keep hips, ribs and shoulders aligned
- Draw your shoulder blades down and lengthen the back of your neck