Stand against a wall in chest deep water. The back of your head, thorax and pelvis are touching the wall, your spine is in a neutral position and feet are about 30 - 40 cm from the wall, hip width apart. Slide down the wall into a squat position until your hips and knees are at right angles or as far as possible. Keep your knees in line with your toes. Hold an aquatic dumbbell with both hands.
Keeping the dumbbell underneath the surface rotate your upper body side to side as far as possible. Keep your pelvis and legs completely still.
