Diving requires proper planning and equipment maintenance, including your body. In the final minutes of a dive, a tired diver must swim to the boat, climb a ladder, and haul gear onto the deck. After expending much of the day’s energy on the dive, the surface swim can demand a burst of endurance, especially with wind or current. Ladder climbing requires the diver to pull and push their body weight plus 45 to 90 pounds (20 to 40 kilograms) of gear, often on a ladder swinging with the swell. Pulling, grip strength, single leg power, balance, and range of motion converge during the climb.
The following exercises can help a diver exit the water with greater ease and confidence. Try to complete three sets of each exercise before moving to the next, but even a single set can provide some benefit.
Prone Flutter-Kick Holds
- Lie face down on a mat, with your hands under your forehead.
- Brace your core, and keep your legs straight while lifting them slightly off the ground.
- Perform small, controlled flutter kicks for 20-30 seconds.
- Rest, and repeat.
Tip: Keep your legs fully extended
Modifikasi: Alternate lifting one leg while resting the other on the ground.
Tantangan: Add ankle weights or a band around your thighs.
Yoga Block Squats
- Stand with your feet shoulder width apart, and place a yoga block fully under one foot.
- Sit back into a squat position, keeping your chest lifted.
- Try to drop until your thighs are parallel to the ground.
- Drive through your heels to return to standing, with one foot on the ground and the other on the block.
- Repeat 15 times, and then switch sides.
Tip: Squeeze your glutes as you come to a full standing position.
Modifikasi: Perform the squat, but drop your thighs only 45 degrees instead of 90 degrees.
Tantangan: Slow the movement, lowering for a three count and then holding the squat for a three count.
Resistance Band Bent-Over Rows with a Squeeze
- Stand on the center of a resistance band, with your feet hip-width apart.
- Grab the ends of the band in each hand, and return to standing.
- Hinge forward at the hips with a flat back.
- Pull your hands toward your rib cage, keeping your elbows tucked in.
- Hold at the top of the movement, and squeeze your shoulder blades together for three seconds.
- Slowly release, and return to the starting position.
- Repeat 15 times.
Tip: Keep your back flat throughout the movement.
Modifikasi:Use a lighter band, or shorten your hold time.
Tantangan: Extend your hold to five seconds.
Suspension Rows
- Anchor suspension straps or a towel securely overhead or to a stable fixed point.
- Grab the straps in each hand, and then lean back with your arms extended, feet planted, and body in a straight line from head to heels.
- Row the chest toward your hands, keeping your elbows close to your body.
- Lower yourself back to the starting position while maintaining control.
- Repeat 15 times.
Tip: Keep your body straight and stable.
Modifikasi: Reduce the angle of your lean.
Tantangan: Increase the angle of your lean.
Dead Hang with Scapular Pull-Up
- Grip a secure overhead bar, with your hands slightly wider than shoulder-width apart and your palms facing away from you.
- Hang with your arms fully extended and feet off the ground.
- Without bending your elbows, draw your shoulder blades down and together to slightly lift your body.
- Slowly lower to a full hang.
- Repeat 15 times.
Tip: Maintain control. If your body starts to swing, stop and reset the movement.
Modifikasi: Take a break between repetitions as needed.
Tantangan: Add a pause at the top of each lift, or progress into a partial pull-up.
Standing High-Knee March with Band
- Loop a light resistance band around your ankles.
- Stand tall, with your feet hip-width apart.
- March in place, driving one knee upward against the band’s resistance.
- Lower the knee with control, and repeat on the opposite side.
- Repeat 15 times.
Tip: Keep your torso fully upright.
Modifikasi: Hold on to a stable surface for balance.
Tantangan: Keep your eyes closed.
Standing Single-Leg Hip Circles
- Stand on one leg, with a slight bend in the standing knee.
- Lift the opposite knee to hip height.
- Trace slow, controlled circles with the lifted leg, rotating from your hip.
- Complete 10 circles in one direction, and then complete 10 circles in the reverse direction.
- Repeat on the opposite leg.
Tip: Keep your torso fully upright.
Modifikasi: Hold on to a stable surface for balance.
Tantangan: Keep your eyes closed.
CATATAN: To avoid an increased risk of decompression sickness, DAN recommends that divers avoid strenuous exercise for 24 hours after making a dive. During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.
© Alert Diver – Q4 2026