DEEP WATER CORE SKI SWING
Train dynamic core control and trunk alignment in deep water using alternating ski-like leg and arm swings.
How to Perform
- Secure a flotation belt and move into deep water where feet cannot touch the bottom, adopting an upright vertical position.
- Engage the core to keep ears, shoulders, and hips in one line, allowing arms to rest under the surface.
- Begin alternating front-and-back ski swings, moving the right leg forward as the left leg moves back while the opposite arms swing under the water.
- Maintain small, quick but controlled movements, focusing on keeping the trunk steady and avoiding wobbling or twisting.
- Continue for 30 to 60 seconds, then rest with gentle sculling; repeat 3 to 6 sets as tolerated.
Key Execution Cues
Remember: Imagine your torso as a tall pillar while the arms and
legs move around it; keep the ribs lifted and pelvis level.
Safety & Precautions
Important: For confident deep-water participants only; avoid with
uncontrolled vestibular disorders or significant fear of deep water.
Additional Safety Notes: Stay close enough to the wall or ladder for easy access, and stop if dizziness, nausea, or loss of control occurs.
Exercise Modifications
Make it Harder (Progressions)
Increase set duration, add a small change of direction by pivoting in a slow circle, or slightly increase swing amplitude while maintaining alignment.
Make it Easier (Regressions)
Reduce swing size, slow the pace, or alternate shorter work bouts with longer sculling recoveries.