Keep abdominals tight and try to avoid bending and straightening the back. The focus is on using the shoulder and arm muscles with a stable trunk. Cross Country Arm Swing - legs can be stationary for a focus on just the upper body work, or they can move for a total conditioning exercise. Elbows remain slightly bent to protect the joints. Bells swing forward and back moving all the way to the surface and down towards the knees on each swing.
Bells move in opposition to each other.
Feet would also need to move in opposition to each other and to the bell on the same side. Shoulder shrugs - begin with bells at side and just shrug the shoulders in a backwards movement. Then add some bend at the elbow and a plunging motion with the bell. Lastly, increase intensity by swinging the bell up in front to the surface, pulling it towards the shoulders and then plunging it down. Bicep Curls - Remember to keep the abdominals tight and the bells in the water.