SHOULDER PUNCH
Strengthen shoulders and arms by punching downward in water against resistance.
How to Perform
- Stand in shoulder-high water with arms at your sides, hands turned out with palms down.
- Pull your shoulders up.
- Then punch your arms down in the water, so your shoulders move down under the water.
- Return to starting position and repeat.
- Perform movement slowly with controlled, smooth motion.
Key Execution Cues
Remember: Punch smoothly against water resistance. Keep shoulders relaxed. Maintain steady breathing.
Safety & Precautions
Important: Avoid if shoulder pain. Do not hyperextend shoulders.
Additional Safety Notes: Do not jerk the punch. Keep shoulders under water at bottom of punch. Stop if experiencing pain.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Add longer holds at bottom. Increase punch power.
Make it Easier (Regressions)
Reduce repetitions. Decrease punch depth. Use less force.