[email protected] Water Exercise #6: Pistons


This video demonstrates a unique and effective way to work your upper body by pushing a kickboard back and forth against the resistance of the swim current.

Special Equipment: Kickboard

Level: Moderate to Advanced

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


This is an upper body exercise that focuses on your chest muscles called Pistons. 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 chest is lifted creating a nice long spine. With hand paddles completely submerged under the water and in front of the chest, start the exercise by pushing the water away and across your body. For beginners, start with a slow tempo and the Pace Guidance 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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