X-COUNTRY SKI / Rotator Cuff Sweep – Deep

Starting Position

From a vertical position in deep water reach and extend one leg forward and one leg back. At the same time submerge your arms squeeze them firmly in at your sides. Keep your elbows bent at 90°and aligned directly under your shoulders.

Exercise Action

This is an aerobic exercise with an emphasis on strength training for the SHOUDLERS (deltoids), CORE (transversus abdominis, pelvic floor, obliques) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).

Begin by performing a basic x-country ski action — swinging legs forward and back through the water. Primary exercise action in the lower body is at the hip. Now activate your shoulder blades and open your hands i.e. “web your gloves” as you sweep your forearms across the midline of your body — right to left and left to right. Repeat this dynamic arm action in coordination with the x-country ski action of your legs. Work to maintain your hips and shoulders facing forward and avoid any rotation in your core. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.