93 customer reviews
Just what I was looking for
By Elizabeth from Moss Point, MS on 5/20/2021
I had a set of weights from Amazon, about which I didn't know the resistance. I figured they were lightweight, and they were getting easier to use.
These are clearly greater resistance, and I am glad to be able to increase the intensity of my workout.
They are high quality, sturdy and easy for me to grip. I have small hands and these work. I do have 2 years experience with smaller grip though.
The awesome folks at Swim Outlet suggest comments about how to use the product. In so many ways, here we go.
I know Swim Outlet won't be able to include all this, but I expect I will get on a roll. I had no idea before I started using them regularly how much they add to my workout. 'Just dumbbells' will be somewhere in here.
I now use dumbbells throughout my entire water workout. My pool is 42" deep.
I walk around the pool with highest knees possible, with the weights underwater, to warmup. I swing my arms with normal walking swing.
I march in place, always highest knees possible and do palm up biceps, palm down biceps, swing side to side, triceps and whatever feels good and causes no discomfort.
I march with feet in 4 stances: walking width apart, forward feet wide, wide feet pointed out and narrow feet slightly pointed in. I do whatever arms work best with each stance.
I shift between landing on just toes, just heels (what a riot), rolling through from toe to heels, or heels to toes.
I do NOT run because I've strained my knees doing that (my pool depth is too shallow and doesn't support my body weight sufficiently to keep from pounding into the floor). I focus on light, momentary impact, no push off and LIFTING my knees, making those big leg muscles work.
I think with a deeper pool that more impact on the floor could be ok. An instructor would know.
Then it gets really fun. I lift my feet off the bottom and hold the weights down and out to each side, elbows slightly bent, and get my balance while floating. I 'run' without my feet touching the floor, which is really just moving my thighs back and forth with my legs bent in an L, toes pointing back; sometimes flexed. Whatever feels good. Arms move as if running; I keep the grip parallel to my arms and legs, it's more natural for me to grip that way.
This works: balance, core muscles, arm muscles and upper leg muscles, including glutes. My game is to keep my body from waist up stationary. So fun. And hard. Very wobbly and full of laughter at the start. If (when) you go out of control, just put your feet on the floor.
For this one, I started with just the noodle, introducing dumbbells only after I could do this without.
Noodle under instep, at bottom of pool. Make sure your foot is in the middle of the noodle.
'Yoga standing leg' - knee locked, foot pointing forward, feel your balance, feel the bottom of the pool. 'Yoga focus' - pick your focus point, and keep looking at it.
Hold on to the pool side, away from the working leg, until you get your balance sorted out, and don't stress if that takes many times and you fall over a lot.
Start with knee lifts, just up and down.
Then knee lift and with control, slowly straighten your leg in front of you. It helps me to have my knee at my highest point. Enjoy the hamstring stretch. Since the noodle is under your instep, you also get a top of foot stretch. Bring the noodle back with control - you can strain something if the noodle pops out. I learned that the hard way. Foolishly, more than once.
The noodle popping out is never a good thing. Funny but not good.
Start with bringing it back slowly, with bent knee. When that gets easier to do check your strength and balance and move on to swoosh it down with locked knee straight leg.
So fun and challenging. I'm proud I can do it and am starting to use a higher density (greater resistance) noodle. So I'm back to the beginning with respect to balance.
Try it balanced on your standing leg toes.
Get to the forward hamstring stretch position; swing the noodle out to the side. Feel the adductor stretch. Yum. Swing back forward. Under control.
Try - when you are in the leg to the side position; rotate your foot so your foot is flexed and the toes point forward; the 'U' of the noodle will too. Then pull it down straight leg. Whoo.
Standing on your toes lets you cross it in front of you (a bit).
It took me a couple of years (I'm 62 and inactive for several years prior to, but that's really no excuse) to build up the balance and strength to do all these, so no rush.
When you can do the first exercise confidently, start doing the knee lift without holding on to the side. No need to wait until you can do all of them, cuz you can always go back to the side of the pool.
When you're confident without a side hold for balance, add in the water dumbbells. Just hold out to the side, underwater or not. I now find it easier underwater.
You have now entered the balance, flexibility, strength, stamina, posture, coordination, brain use and howling with laughter combination exercise phase.
For more focus on cardio:
Dumbbells for float and balance; feet off floor, knees bent in front. Adductor/ abductor pull in and out. Move arms in and out; same as legs or not. Strengthen your brain and coordination. Increase speed to increase heart rate.
Dumbbells for float and balance; 'sitting position'; legs straight in front, not touching floor. Scissors legs. Move arms or not. I had to move them wildly a lot to keep my balance at the start, and now can do mostly planned / controlled movement.
If you're a swimmer, or happy to use a snorkel: I use flippers, and a snorkel because I can't figure out the breathing. Get your swimming position balance with the dumbbells held below you, shoulder + width apart. Then kick and move your arms back and forth, opposite leg to arm.
Just the dumbbells:
Arms out to side; small circles, clockwise and counter clockwise. OK to do larger circles, once you have control over the smaller movement.
Many of the free weight movement.
Stand on floor in any of 4 positions (feet forward narrow; feet forward wide; feet wide toes pointing out; feet narrow toes slight point in). Bend knees and keep your feet on the floor - put mental focus on the muscles used. Do any of the basics (I do biceps and triceps). Notice the necessity to keep the 'pulling down' leg muscles active; and how easy it is to tip over in so many ways.
As often as feels good, and as long as feels good - hold the dumbbells, next to your sides, as far behind as possible. Do not hyper extend - keep elbows slightly bent. Enjoy the upper chest stretch, this really helps ability to pull shoulders back.
HAVE FUN!! Make stuff up. Think of strength, stamina and balance combinations. Develop a straight spine, consistently good form, picking a visual focus point and keeping your chin level.
Let your arms windmill and flail, dumbbells or not, to maintain balance. Your brain will start to make those autonomous adjustments more and more easily - which can contribute to improved balance on land. Put your feet on the floor and stand up when you just can't recover. Believe me, this will happen often if you are pushing yourself. Stay near the side as anytime you need to, grow your confidence along with your strength and balance.
Be loving to yourself as you would be to your best friends and anyone you work out with, while you keep developing your skills with these excellent dumbbells.
If you are working with a physical therapist for any reason, don't add anything to your routine without talking about it with your PT. If you've done pool PT, you'll recognize many of the movements. If you've taken PT in the past, or had any injuries / strains (guess that is all of us) - you know what to do. Be careful.
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