Strength Training · Aquatic Conditioning
Aquatic Kickboard Pushdown
The aquatic kickboard pushdown is a standing pool exercise that trains your lats by pressing a flat kickboard down against buoyancy while keeping your arms nearly straight.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand in chest-deep water with your feet hip-width apart on the pool floor.
- Grip opposite side edges of the kickboard with it lying flat just below the surface in front of you.
- Set your elbows in a slightly bent position.
- Press the board toward your thighs by moving your arms from your shoulders.
- Guide the board slowly back to its starting position just below the surface.
Form cues
- Keep your ribs over your hips
- Keep your shoulders away from your ears
- Exhale as you press down
Common mistakes
- Bending and straightening your elbowsKeep the same slight elbow bend throughout the repetition so the movement comes from your shoulders.
- Leaning your weight onto the boardUse a shorter pressing range that lets you keep your torso upright.
- Tipping the board edge-firstKeep the board's broad face parallel to the pool floor so buoyancy resists the press evenly.
Safety
The buoyant board can rise abruptly if your grip slips, potentially striking you or pulling you off balance. Forcing the downward range can irritate your shoulders.
- Use a supervised pool area with a nonslip floor.
- Keep a secure two-handed grip until you have finished the set.
- End the set if your feet slide or you cannot control the board's return.
- Stop the downward press before shoulder discomfort.
If you have shoulder pain or difficulty balancing in water, ask a physiotherapist about a suitable modification before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Swim Kickboard
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Start with a smaller kickboard if the buoyancy makes controlled repetitions difficult.