1, squat barbell. Just ordinary squats, one-legged squats.
2. Squat on one leg. This exercise is simple and convenient, and it is also effective in correcting some technical mistakes.
3. Lift the barbell with straight legs. This is a good preparation exercise to strengthen the back extensor strength.
4. Paddle on land. The purpose of exercise is not to strengthen the shoulder strength to achieve the purpose of arm strength, but to make the back muscles overstretch when grasping water, learn how to relax the arm, and let the upper back muscles exert greater strength.