Strength Training · Aquatic Conditioning
Aquatic Kickboard Oblique Twist
The Aquatic Kickboard Oblique Twist is a standing pool exercise that uses water resistance against a kickboard to train the sides of your waist and trunk control.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Stand in chest-deep water with your feet slightly wider than shoulder-width apart.
- Grip the sides of the kickboard vertically in front of your chest with your elbows slightly bent.
- Lower the board beneath the surface.
- Turn your rib cage toward one side with the board traveling with your torso.
- Return to the center.
- Turn your rib cage toward the opposite side with the board traveling with your torso.
- Return to the center to finish one repetition.
Form cues
- Stay tall through your head.
- Keep your shoulders away from your ears.
- Move at a slow, even pace.
- Breathe freely throughout the twist.
Common mistakes
- Sweeping with your armsKeep the board centered in front of your breastbone so your torso drives the movement.
- Turning your whole bodyKeep your knees facing forward rather than pivoting your feet with each twist.
- Forcing a large twistUse a smaller arc that does not pull or pinch in your lower back.
Safety
Water drag and the board's upward buoyancy can strain your shoulders or back if you jerk it or force the rotation. Losing your footing while resisting the board can cause a fall in the pool.
- Use a supervised pool area where you can stand securely on a nonslip bottom.
- Start with the board close to your body to limit resistance.
- End the set if fatigue makes you lean or lose control of the board.
- Guide the board to the surface before releasing it.
If you have back or shoulder pain, balance problems, or difficulty standing securely in water, try the movement without a board or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Swim Kickboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
One repetition includes a twist to each side with a return to center.