X-COUNTRY SKI / Sweep FRONT & BACK – 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 extend both arms out to your sides just under the water’s surface.
Exercise Action
This is an aerobic exercise with a secondary emphasis on strength training for the CHEST (pectorals, serrates), SHOUDLERS (deltoids), 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 both arms forward through the water until your arms are parallel and in line with your shoulders, then sweep them back to your starting position. Repeat this dynamic arm action in coordination with the x-country ski action of your legs. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.
Training Tips
- Engage core muscles to lengthen spine and maintain neutral postural alignment
- Actively depress and retract shoulder blades to maintain shoulder girdle in correct alignment
- Maintain a level chin, level ribs and level pelvis