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Standing Breaststroke
Both Repertoire Intermediate Upper Body & ArmsCore Integration
Bilateral standing rowing pattern for upper-back strength, shoulder stability, and trunk control.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the sweep in a pain-free range; skip with active shoulder pain.
Apparatus Setup
Reformer
Spring Tension 1 Yellow Spring
Footbar Position Medium
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Pectorals (Primary)Rhomboids (Secondary)
Setup Instructions
Stand facing the footbar holding the straps with the elbows by the ribs.
Execution Instructions
Press the arms forward and sweep out and back in a breaststroke arc, keeping the spine tall and the carriage stable.
Teaching Cues
Control
"The carriage stays still — the arms do the work."
Alignment
"Keep the spine tall and the ribs down."
Breath
"Exhale as the arms sweep back."
Modifications & Progressions
Smaller Arc (Regression)
Reduce the sweep arc and keep the elbows by the ribs.
Slower Tempo (Progression)
Slow the sweep and hold the open position for two breaths.