Pool Depth & Position Categories
Exercise categories based on your position and level of anchoring in the pool.
The position of your body in the water significantly impacts the difficulty, stability, and focus of aquatic exercises. Choose from four main positioning categories to find exercises that match your ability level and goals.
Fully Anchored
Exercises performed with feet firmly on the pool bottom for maximum stability and control.
Benefits
- Maximum stability for balance and control
- Ideal for beginners and those with significant mobility challenges
- Builds confidence in the aquatic environment
Partially Anchored
Exercises where one foot maintains contact with the pool floor while the other leg performs movements.
Benefits
- Introduces elements of balance while maintaining some stability
- Excellent for unilateral (one-sided) training
- Builds core strength through stabilization
Partially Suspended
Exercises performed with intermittent foot contact with the pool floor or supported by equipment.
Benefits
- Increases cardiovascular intensity through dynamic movements
- Enhances proprioception and spatial awareness
- Develops coordination between upper and lower body
Fully Suspended
Exercises performed in deep water with no foot contact, using flotation equipment for support.
Benefits
- Provides maximum buoyancy and joint offloading
- Enables full range of motion without gravity constraints
- Highest level of core engagement for stabilization
Water Depth Considerations
The optimal water depth varies based on your height, ability level, and the exercise position:
- Chest-deep water: Ideal for fully anchored exercises, providing significant buoyancy while maintaining stability
- Waist to chest-deep: Suitable for partially anchored exercises, balancing resistance and support
- Shoulder-deep: Appropriate for many partially suspended exercises, offering more challenge to core stability
- Deep water (no foot contact): Required for fully suspended exercises, typically using a flotation belt or other support