DEEP WATER ARM-DRIVE JOG
Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.
How to Perform
- Secure a flotation belt and move into deep water where feet do not touch the bottom, establishing an upright vertical posture.
- Begin a suspended jog by cycling the legs under the body while keeping the trunk tall.
- Drive the arms forward and back under the water with elbows bent about 90 degrees, matching the rhythm of the legs.
- Increase arm power by pushing hard against the water on both the forward and backward portions of each swing.
- Maintain this strong arm-driven jog for 30 to 60 seconds, then reduce intensity for 30 to 60 seconds; repeat for 4 to 8 intervals.
Key Execution Cues
Remember: Let the arms set the tempo, keep shoulders relaxed but
powerful, and maintain a stable torso as the limbs work.
Safety & Precautions
Important: For advanced, confident deep-water participants only;
not appropriate with unstable cardiac conditions or uncontrolled shoulder pathology.
Additional Safety Notes: Stay within sight of the wall or ladder, watch for excessive breathlessness or chest discomfort, and stop if technique or alignment is lost.
Exercise Modifications
Make it Harder (Progressions)
Lengthen work intervals, shorten recoveries, or add webbed gloves if shoulder strength and control are adequate.
Make it Easier (Regressions)
Decrease interval intensity, jog with lighter arm swings, or replace some intervals with gentle sculling.