Swim Exercises with Excy Upper Body Ergometer Using an Exercise Ball

This Position Can Also Be Done Using a Weight Bench or Other Flat Surface

Quick tip: Optimal pin placement: Will vary (focus on crank arm being 1 to 2 inches below shoulder). Lie down Keeper, place exercise ball on Keeper. Lie face down on the ball, place hands on pedals, spread feet for wide balance. Pull through cranking motion as if in the water. See more positions.

Swim Exercises with Excy Upper Body Ergometer Video

Swim Exercises with Excy Upper Body Ergometer Setup Overview

Place the opened Excy system on the floor. Use the pin to adjust the height to your preference (top hole is optimal with a goal of having the arm crank be even to 1 or 2 inches below the shoulder). Place the Keeper on the floor and use the dual center Keeper Holes and posts bands to connect to the Excy bike. Place the exercise ball on the Keeper for swim exercises. Stand on the Keeper behind the exercise ball, squat down and lie face down over the exercise ball and focus on keeping your feet spread wide for balance and a strong torso. Slowly roll forward and extend your right arm straight out to reach for the pedals. Adjust your body positioning on the ball and Keeper until the distance puts a 5 to 10 degree angle in your elbow while hand cycling (never lock your elbows while pedaling). Your wrist position should be flat on the pedals. Make sure your thumb is not near the crank arm as it may get pinched during cranking. Hand pedals or hand gloves can be added for comfort. This position is taxing for the thoracic and lumbar spine and the shoulder extensors. Make sure you have the endurance and strength to be in this position. Start easy for duration, intensity, and resistance levels as upper body muscles are smaller, weaker and less efficient, which means it is easy to get very sore muscles almost immediately if you jump into high tension cranking motions that you are note use to. Exercise: With your torso face down on the ball and your toes on the Keeper for balance with feet shoulder width apart, reach forward with your right hand on the pedal. As your right hand pushes forward and down on the pedal, your left hand circles backward and forward to complete the rotation of the pedals. Pull through the cranking motion as if in the water as a swimmer. Remember to keep your back straight and torso strong. Keep your chin slightly tucked to prevent neck strain (do not look up or down). Do not let the back hyperextend (excessively arch). You can also use a weight bench for swim exercises.