KICKBOARD PRESS-DOWNS
Strengthen upper body and shoulders through vertical pressing movements against buoyancy resistance.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees flexed 15-30 degrees, pelvis stable.
- Hold kickboard (42×28 cm) flat on water surface with both hands.
- Push kickboard underwater in controlled manner until arms are fully extended downward.
- Bring kickboard back to surface with control, resisting buoyancy.
- Complete 10 repetitions at 40 beats per minute cadence.
Key Execution Cues
Remember: Keep pelvis stable. Control both downward press and upward return. Engage core throughout. Keep shoulders down and back, avoid shrugging.
Safety & Precautions
Important: Avoid if acute shoulder injury or rotator cuff pathology. Use caution with shoulder impingement syndrome.
Additional Safety Notes: Stop if shoulder pain develops. Keep movements controlled. Avoid hyperextending elbows at bottom of movement.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 45 bpm. Use larger kickboard. Add second set. Increase depth of press.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 30-35 bpm. Use smaller board or hand paddles.