X-COUNTRY SKI / Rotator Cuff Sweep
How to perform
Starting Position
From a vertical position in shallow water reach and extend one leg forward and one leg back. At the same time Squeeze your upper arms firmly at your sides with elbows bent at 90°. Elbows aligned directly under your shoulders. Weight equally distributed on both feet. Bend knees & hips to lower body position if water level is below arm pits.
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 — moving 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 leg action. Work to maintain your hips and shoulders facing forward and avoid any rotation in your trunk. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) throughout the exercise action.
Training Tips
- Keep your elbows bent at 90° and hold them firmly in at your sides
- Actively engage core muscles to keep your shoulders squarely in line with your hips
- Work to maintain a level chin, level ribs and level hips