Conditioning · Aquatic Conditioning
Deep-Water Open and Close
Deep-Water Open and Close is a flotation-supported exercise that moves your arms and legs apart and together underwater. It trains your inner and outer thighs and shoulders while challenging coordination.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Fasten your flotation belt snugly around your waist before entering the pool.
- Enter the deep-water area using the pool ladder.
- Float upright with your legs together, arms beside your body, and feet clear of the bottom.
- Sweep your arms and legs outward to a comfortable width below the water’s surface.
- Draw your arms and legs back toward your sides to complete one repetition.
Form cues
- Keep your head level.
- Keep your knees and elbows slightly bent.
- Breathe steadily throughout.
Common mistakes
- Rocking forward and backwardTighten your abdomen gently to keep your torso upright as your limbs move.
- Snapping the limbs closedSlow the closing phase so you control the water resistance rather than forcefully clapping your limbs together.
- Losing the movement rhythmReduce your pace until your arms and legs open and close together.
Safety
Fatigue or a shifting belt can make it difficult to keep your airway above water, creating a drowning risk. Forceful, wide sweeps can also strain your shoulders or groin.
- Use a supervised pool with a lifeguard present; an exercise flotation belt is not a life jacket.
- Check the belt’s fit and support near a reachable pool edge before moving farther away.
- Leave enough space to spread your limbs without hitting other swimmers or the wall.
- End the set at the pool edge before fatigue makes it difficult to keep your mouth above water.
If you are not confident in deep water, choose a shallow-water version where you can stand.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Aquatic Flotation Belt
Sets and reps
- Sets
- 2–3
- Target
- 10–20 reps
- Rest
- 45 sec
One complete opening and closing counts as one rep.