HYDRO REVOLUTION SWING TRAINER User manual
Your new Swing Trainer will arrive fully
assembled and ready to go! All you need to
do is attach the fins to the head of the trainer.
To do this, we recommend following the below
steps:
• Start with the straight edge of the strap and
center the fin on any of the 4 flat sections on
the head of the trainer.
• Firmly wrap around with the tab edge
providing the final overlap. The tab will pass
through the notch on the fin and fully secure
the strap.
If you need further explanation, please refer to
the demonstration video on our website.
The Swing Trainer is extremely versatile and
can be used for a wide range of upper body
and core exercises as well as Sports Specific
Training for Golf, Baseball, Tennis and Hockey.
Start by trying some of the exercises in this
guide and be sure to checkout the growing
range of programs available to download at
www.hydrorevolution.com
Top Tip: Consider adding a pair of Lower Body
Fins and intergrating the Upper Body Bells into
your routine for a Total Body Workout like no
other!
You can easily customise your Swing Trainer to
cater to your fitness level.
Adjust your Grip: We recommend to position
your hands in the middle of the bar for most
exercises and as you want more of a challenge
you can move them further up the bar.
Change the level of Resistance: You can
easily swap out the fins at anytime to increase
or decrease the level of diculty of any given
exercise. With 3 dierent Fin sizes to choose
from, there is something to suit all levels and
training goals.
SWING TRAINER QUICK START GUIDE
PROUDLY MADE IN THE U.S.A.
Thank you for purchasing the Hydrorevolution Swing Trainer! Here are a few tips and exercises variations to get you started!
Depending on your level, we recommend to start by performing 2-3 sets of each exercise for 30-60 seconds unless stated otherwise.
All Hydrorevolution equipment is designed to give you maximum resistance and ultimate comfort. To extend the life of your Swing Trainer please
be sure to follow these care instructions.
1. Do not drop or drag your equipment across hard surfaces such as concrete or tiles.
2. Rinse equipment in fresh water after each use as harsh pool chemicals can result in unnecessary damage over time.
3. Do not store the Swing Trainer in direct sunlight as the UV rays can cause deterioration over time.
4. Ensure you allow equipment to dry properly before storing in an appropriate manner.
5. Please note that Hydrorevolution equipment is not to be used as a flotation device.
GETTING STARTED
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CARING FOR YOUR SWING TRAINER
HOW TO USE IT MAKE IT YOUR OWN!
@Hydrorevolution_Fitness @HydrorevolutionFitness Hydrorevolution Fitness www.hydrorevolution.com
1. STAND UP PADDLE 2. WAKA PADDLE
• Stand in a neutral position, feet shoulder width apart
• Drop down into a semi squat
• Place dominant hand at the top of the Swing Trainer with your supporting hand
mid-way down the bar
• Reach forward with your dominant hand (almost fully extending your arm)
• Use your supporting arm to pull the trainer in towards your hip just like the
Stand Up Paddle movement but in a shorter and faster motion
• Once at hip, RESET and repeat the movement
• Perform for 30-60 seconds on each side to complete 1 x set, increase speed as
fitness level improves
• Position yourself in a neutral or split stance
• Place dominant hand at the top of the Swing Trainer with your supporting hand
mid-way down the bar
• Ensure you have a firm grip during each stroke, relaxing at the reset point
• Reach forward with your dominant hand (almost fully extending your arm)
• Use your supporting arm to pull the trainer in towards your hip
• Once at hip, RESET and repeat the movement
• Perform for 30-60 seconds on each side to complete 1 x set
• Ensure your eyes are fixed towards the horizon throughout the movement
3. BASEBALL SWING 4. TENNIS SWING
• Choose to stand in a neutral or split stance
• Perform a tennis forehand swing for 60 seconds
• Perform a tennis backhand swing (not pictured) for 60 seconds
• Start with the Swing Trainer out of the water for both movements, finishing o in
the water at the end of the motion
• Choose to stand in a neutral or split stance
• Stand in a “batter ready” position with the Swing Trainer held out of the water
• Perform a baseball swing motion with the Swing Trainer finishing in the water
• Complete 30-60 seconds per side, depending on fitness level
• Increase speed or time as your fintess level improves
5. THE WOOD CHOP 6. KETTLE BELL SWING
• Stand in a neutral or split stance and drop down into a semi squat
• In shoulder depth water, grip the Swing Trainer with both hands in the mid-way
down the bar
• Start with the Swing Trainer low in the water and swing from the squat position
• Extend the arm swings past the hip towards the chest before reversing the
movement back down to the start position and repeat
• Ensure the arm stays long and extended throughout the movement
• Complete 12 x reps
• Repeat the movement with a single handed grip, 12 x reps per side
• To make this movement harder, move your grip closer to the end of the bar
• Start with your left hand above your right hand
• Standing in shoulder depth water, drop into a semi squat
• Start with the Swing Trainer out of the water, and perform a wood chopping
motion
• Swing diagonal top left to bottom right for 30 - 60 seconds
• Reverse hand grip, and swing diagonal top right to bottom left for 30 - 60
seconds
