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Standing Breaststroke

Both Repertoire Intermediate Standing Upper Body & ArmsCore Integration

Bilateral standing rowing pattern for upper-back strength, shoulder stability, and trunk control.

Standing Breaststroke — Reformer schematicSide-view Reformer schematic for Standing Breaststroke. The drawing labels: sweep. Teal arrows show the direction of movement. Dashed lines are the straps, running to the pulley riser at the head end. Setup: Reformer, 1 light spring, Footbar Medium, Headrest Down.sweep
  • Body
  • Reformer
  • Strap
  • Movement
Schematic — Standing Breaststroke Reformer · 1 light spring · Footbar Medium · Headrest Down
AI-generated illustration: an instructor performing Standing Breaststroke, on a Reformer, springs set to 1 light spring, footbar Medium, headrest Down. Illustrative only — the schematic diagram above shows the movement.
AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

  • Shoulder Impingement: Keep the sweep in a pain-free range; skip with active shoulder pain.

Apparatus Setup

Reformer

Spring Tension 1 light spring
Footbar Position Medium What this means →
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.

Two-Breath Breaststroke Sweep (Progression)

Slow the sweep and hold the open position for two breaths.

Half Sweep (Injury Modification)

For shoulder impingement, sweep the arms only to shoulder height with the elbows bent and keep the carriage still.

Similar Exercises

Same category, or body position when the category is unique.

Standing Backstroke Intermediate · StandingSquat Triceps Pulls Intermediate · StandingChest Expansion Beginner · StandingBack Rowing Back Intermediate · Seated

Related Guides

Exercise Series Standing Series: Teaching Notes View Guide →