5 levels of adjustable resistance to fit all stages of training needs is made of high-density latex and offers 10-50 pounds of progressive resistance (adjustable by cutting length or stacking use) to meet the full cycle of training from novice beginner to competitive breakthrough. Multi-dimensional movement coverage to activate target muscle groups Paddling Simulation: Fixed to the door frame or poolside, simulate arm paddling movement in the water to strengthen latissimus dorsi and posterior deltoid. Leg Strike: Wrap your ankles around the vertical leg strike to improve hip drive and correct the wrong action of knee bending. Core anti-rotation: Stretch the resistance band with both hands to perform rotational exercises, enhance torso stability and reduce the energy consumption of water swaying. Portable water-resistant design, breaking the limitations of training scenarios Latex band surface covered with non-slip texture, wet hand grip does not slip; after the storage of the palm size, easily stuffed into the swimming bag, poolside, gym, home living room at any time to start practicing. Dual protection structure, durability upgrade Inner high elasticity latex core + outer wear-resistant polyester sleeve to avoid overstretching and breaking, service life is 3 times longer than ordinary resistance bands. Metal D-ring adopts electroplating anti-rust process, rinsing clean after seawater training, no rust and corrosion.