BOARD PUSH AND PULL - ADVANCED
Maximize upper body and back extensor strength through high-resistance pushing and pulling movements with increased intensity.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees slightly flexed.
- Hold a large kickboard (or two boards) with both hands, arms fully outstretched in front just below water surface.
- Pull the board backwards through water toward body with maximum range and force.
- Push the board forward explosively to starting position with power.
- Complete 10-15 repetitions at 50-55 beats per minute cadence (faster than original).
Key Execution Cues
Remember: Engage core strongly. Move board through maximum range. Control both push and pull phases with power. Maintain perfect upright posture. Breathe rhythmically with effort.
Safety & Precautions
Important: Avoid if acute shoulder injury or recent rotator cuff surgery. Requires good shoulder mobility and strength.
Additional Safety Notes: Stop if shoulder pain develops. Maintain board control throughout. Avoid hyperextension. Monitor form closely at higher intensity.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 60 bpm. Use two boards for double resistance. Add second set of 15 reps. Incorporate interval training approach.
Make it Easier (Regressions)
Reduce board size. Slow cadence to 45 bpm. Decrease range of motion. Return to Level 3 version.