X-COUNTRY SKI / Scoop & Press – Deep
How to perform
Starting Position
From a vertical position in deep water reach and extend one leg forward and one leg back. At the same time reach and extend one arm forward one arm back. NOTE: Arms and legs are in opposition to one another i.e. if your right leg is reaching back, your right arm is extending forward.
Exercise Action
This is an aerobic exercise with a secondary emphasis on strength training for the HIPS (gluteals, hip flexors), SHOUDLERS (deltoids), MIDDLE BACK (trapezius, rhomboids and latissimus dorsi) and CORE (transverse abdominis, pelvic floor, obliques).
Begin by performing a basic x-country ski action — swinging arms and 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 forcefully press the forward arm down & back through the water while simultaneously scooping the backward arm forward & up. Repeat this dynamic alternating arm action in coordination with the x-country ski action of your legs.
Training Tips
- Engage your core muscles to maintain a lengthened spine and neutral postural alignment
- Actively depress and retract your shoulder blades to maintain shoulder girdle in proper alignment
- Work to maintain a level chin, level shoulders and level pelvis throughout the exercise