ALTERNATING ARM PUNCHES WITH DISCS
Build upper body strength and coordination through alternating reciprocal punching movements against water resistance.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees flexed 15-30 degrees, pelvis stable.
- Hold buoyant discs (12.5cm diameter) in each hand just below water surface.
- Start with left arm close to body and right arm fully outstretched in front.
- Alternate reciprocal punching actions, extending one arm while retracting the other.
- Complete 10 repetitions at 30 beats per minute cadence.
Key Execution Cues
Remember: Keep pelvis stable. Coordinate opposite arm movements. Maintain steady rhythm. Keep core engaged throughout.
Safety & Precautions
Important: Avoid if acute shoulder injury or rotator cuff tears. Use caution with shoulder instability.
Additional Safety Notes: Stop if pain occurs. Keep movements controlled. Avoid hyperextending shoulders.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 35-40 bpm. Add second set. Use larger discs for more resistance.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 20-25 bpm. Remove equipment and use hands only.