[email protected] Water Exercise #5: Core Sweeps

Core Sweeps

Core sweeps work your upper, middle and lower abdominals. You’ll learn how to use clutch paddles with the swim current to “sweep” your arms from left to right. You’ll feel the burn (in a good way!) with this exercise.

Special Equipment: Clutch paddles

Level: Moderate to Advanced

Reps: 30 seconds active, 15-second recovery for 3-4 rounds



This is a core focused exercise called Core Sweeps. To perform this exercise, you will only need hand paddles. Begin by facing the swim current with your feet approximately shoulder width apart, knees are slightly bent, hips are pressed back, and the chest is lifted creating a nice long spine. Stack the hand paddles, completely submerged under water and in front of the chest with arms extended away from the body. Start the exercise by pushing the water from left to right. Make sure to maintain a long spine during the exercise. For beginners, start with a slow tempo, shorter range of motion, and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.

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