Hydro Training: Enhance Joint Stability and Strength

Joint stability and core strength can significantly impact your dive experience, especially when there is current or you are entering or exiting the water in full gear. One way to improve joint stability and core strength is to incorporate water into almost any traditional exercise that uses a bar or dumbbells. The basic premise is that moving water forces your body to use more stability. You can purchase hydro training equipment or make your own.

The dynamic effect of water sloshing in your equipment can be surprising at first. Start with a light weight — 10 pounds (4.5 kilograms) is recommended — and take some time to familiarize yourself with the motions. The exercises might feel awkward the first time you do them.

The more momentum you build, the less control you will have, especially at the end of the movement. Let the water settle before you begin another exercise.

Halo

1. Start with your feet shoulder-width apart.
2. Grip the water bag with your palms facing you.
3. Stand up fully with the bag in front of your thighs.
4. Begin swinging the bag to the right, bringing it behind and above your head.
5. Continue in the same direction until the bag is in front of your thighs again.
6. Repeat 10 times, and then reverse the direction.

Woman during Halo, swinging the bag to the right, bringing it behind and above her head.

Woman continues in the same direction until the bag is in front of her thighs again.

Tip: Keep your knees soft throughout the movement.

Modification: Rest the weight across your shoulders with each swing.

Challenge:Extend your arms to create a larger swing radius.

Upswing Press

1. Start with your feet shoulder-width apart and the bag between your legs, with the back of the bag by your heels.
2. Bend and rotate your body to grab the bag with both palms facing left.
3. Swing and rotate the bag, catching it on your chest and arms (your palms will be facing away from you).
4. Extend your legs while pressing your arms to hold the bag above your head.
5. Rotate the bag so that your palms are facing right as you bring it to the ground.
6. Repeat 10 times in each direction.

Woman swings and rotates the bag, catching it on her chest and arms. Her palms face away from her.

Woman extends legs while pressing arms to hold the bag above her head.

Tip: Keep your knees soft on the catch.

Modification: Instead of the full downswing, lower the bag back to your chest before swinging down.

Challenge:Eliminate the clean to the chest, and do a full swing to overhead.

Single Leg Deadlift Press

1. Start with your feet shoulder-width apart, holding the bag in front of your thighs.
2. Slowly shift your weight to your right foot.
3. Lift your left leg behind you.
4. Bend forward at the hips, lowering the bag toward the floor.
5. Bring your chest up as you curl the bag.
6. Simultaneously drive your left leg up and press the bag over your head.
7. Bring the bag back down by doing the movement in reverse.
8. Repeat 10 times on each leg.

Woman starts with feet shoulder-width apart, holding the bag in front of her thighs.

Woman lifts left leg behind her. She bends forward at the hips, lowering the bag toward the floor.

Woman brings chest up as she curls the bag. She simultaneously drives her left leg up and presses the bag over her head.

Tip: Keep your knee slightly bent, and make sure you are on a hard surface.

Modification: Start with both feet on the floor, but keep the knee drive.

Challenge:Raise your back leg higher.

Stationary Lunges

1. Stand with your feet shoulder-width apart and the bag across your shoulders.
2. Take a large step forward with your right foot.
3. Lower your body until your left knee almost touches the ground.
4. Press up in a split stance position until your legs are straight.
5. Repeat 10 times, and then switch sides.

Woman stands with feet shoulder-width apart and the bag across her shoulders.

Woman takes a large step forward with her right foot. She lowers body until left knee almost touches the ground.

Woman presses up in a split stance position until her legs are straight.

Tip: Keep your feet shoulder-width apart for stability.

Modification: Lower your knee as much as you feel comfortable.

Challenge: Do the set as walking lunges.

Lateral Lunges

1. Start with your feet shoulder-width apart and the bag between your chest and arms.
2. Step your left foot to the side.
3. Bend your left knee, dropping your butt back while keeping your back straight.
4. Press back up through your heel until your legs are straight.
5. Repeat on the opposite side.
6. Complete 10 repetitions on each side.

Woman starts with feet shoulder-width apart and the bag between her chest and arms.

Woman takes a wider stance, stepping her left foot to the side.

Woman bends left knee, dropping butt back while keeping back straight.

Tip: Sit your butt back, keeping the weight through your heels

Modification: Don’t drop as deep into the lunge position.

Challenge: Hold the low position for three seconds.

Shoulder Swing

1. Stand with your feet hip-width apart and the bag between your legs, with the back of the bag even with your heels.
2. Use your right hand to grab the bag’s rear handle, which should be between your feet.
3. With your left hand in front of you, grab the bag or handle on its left side.
4. Swing the bag in front of you.
5. End the movement with the bag on your left shoulder.
6. Return to the starting position.
7. Repeat 10 times, and then switch sides.

Woman stands with feet hip-width apart and the bag between her legs, with the back of the bag even with her heels. She uses her right hand to grab the bag’s rear handle, which is between her feet.

Woman stands with left hand in front of her and grabs the bag or handle on its left side. She swings the bag in front of her.

Woman ends the movement with the bag on her left shoulder.

Tip: The grip is important. The upward swing should feel natural; if it doesn’t, revisit your hand position.

Modification: Use less water.

Challenge: Use more water.

NOTE: 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 youhave medical clearance to dive.