Hydro Burn: Bigger Isn't Always Better

by Jenni Lynn Patterson-LaCour

NEW WORKSHOP ALERT: HYDRO BURN

HYDRO BURN was designed to maximize every major muscle group, while keeping proper form. It also focuses on smaller muscles while performing unilateral (single arm) work to challenge overall strength and stability. The program was developed because I received new hand bars at my local club in NYC. Students were thrilled to have new pool toys to play with, but of course, they all decided they needed to grab the largest (most dense) hand bars possible.

In their minds, the larger, more dense buoys were the “harder” option and therefore must give you a “better” workout. I strongly suggested that they decrease the resistance and grab a smaller set, but barely anyone switched.

I decided to use it as a teaching moment to show them the difference between using their hands only (or webbed gloves) for drag resistance and using buoyancy from the hand bars during the strengthening section of class. I took the class through the same content for a few weeks, first using their hands, then using webbed gloves, and then using the hand bars.

Hydro Burn has two strengthening sections: Single Buoy and Double Buoy. This is where I talked them through what muscles were being focused on when they were using their hands, webbed gloves, or buoyant hand bars.

During the Single Buoy section, we target different stance variations to challenge stability and core while using only one hand/glove and/or one hand bar. This helped to highlight muscle imbalances and how to correct by changing stance (shoulder width, narrow, split, or single leg) and/or adjusting the amount of buoyancy. Buoyancy not only assists with keeping us afloat but also creates incredible resistance in the water when used correctly.

Participants also had an opportunity to ensure they were able to perform a smooth, controlled return to the water’s surface when using buoyant equipment.

Within a few months, they all switched to smaller hand bars. They realized they could better maintain proper form during various exercises, plus they had to work hard to control the buoyancy towards the surface of the water, which was maximizing both strengthening and lengthening of the muscles.

Reprinted with permission from the Aquatic Exercise Association.

Original post appeared in March / April / May 2023 Issue of AKWA.

INTERESTED IN BRINGING HYDRO BURN TO YOUR FACILITY?

Besides Hydro Burn, check out all the other workshops you can add to build an entire weekend of water workshops! Choose by interest, available CECs or your access to equipment.