X-COUNTRY SKI / Scoop & Press
How to perform
Starting Position
From a vertical position in shallow water extend one leg forward and one leg back. Begin with weight equally distributed on both feet. Extend one arm forward and reach one arm back. 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 LEGS (quadriceps and hamstrings), BUTTOCKS (gluteals) and SHOUDLERS (deltoids) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).
Begin by performing a basic x-country ski action — moving arms and legs through the water in opposition to one another. Primary exercise action is at the hip joint. Now activate your shoulder blades and open your hands i.e. “web your gloves” as you forcefully press the forward arm down & back 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 core muscles to lengthen your spine and maintain alignment
- Actively depress and retract shoulder blades and lengthen the back of your neck
- Keep knees firm and slightly bent