X-COUNTRY SKI — Travel BACK / Alternate Sweep Front – Deep

Starting Position

From a vertical position in deep water reach and extend one leg forward and one leg back. At the same time extend both arms out to your sides just under the water’s surface.

Exercise Action

This is an advanced aerobic and core strengthening exercise. The muscular effort of the arm action propels the body backward through the water. This signifcanlty increases frontal surface area adding additional overload and complexity to the exercise.

Begin by performing a basic x-country ski action — swinging legs forward and back through the water. Now activate your shoulder blades and open your hands i.e. “web your gloves” as you sweep one arm at a time out & forward. Focus your muscular effort on pushing water forcefully forward while at the same time maintaining the x-country ski action of your legs. The upper body sweep action initiates from the rib cage and follows through the shoulders. Make sure to maintain your hips in forward alignment with the x-country ski action of your legs. In other words, allow your ribs & shoulders to rotate while keeping your pelvis stable and hips facing forward.