![]() Kneeling on all fours, stretch your right arm forward while your left leg goes out straight behind you. You’ll be strengthening your abs, glutes, and your back. This exercise can help address that by working your core while working opposite sides of your body at the same time. You may have noticed that one side of your body is weaker than the other when doing backstroke or front crawl. Here’s what it looks like with a resistance band:Īny strength training for swimmers needs to include kneeling supermans. Here’s what it looks like using dumbbells: Strengthening your upper back and shoulders will not only give more power to your strokes but will improve your posture. You can do a reverse fly with dumbbells or a resistance band. This exercise works your upper back and shoulder muscles, which can help protect your shoulder from injury. Get a Custom Strength Plan Programmed for YOU or Your Team! Here’s what these lunges look like in action: The better your lower body strength, the faster you can push off from the wall or the starting block. You’ll be working your glutes, quads, and core while improving your balance and awareness of where your body is in space (proprioception). ![]() Medicine ball lunges with rotation will improve your lower body strength and keep your hips flexible, essential for swimmers. Watch this video to choose from 30 different options: You can do elevated pushups (with your feet elevated on a stool or bench behind you) to work in more of a challenge. You want to make sure you are building strength in your arms and chest, rather than just cardio endurance. Pushups are excellent strength training for swimmers as they work your pectorals and your latissimus dorsi muscles, which allow you to move forward with power when you swim.ĭo your pushups slowly to make them challenging. To be sure you are doing mountain climbers correctly and are avoiding some common mistakes people make, watch this demonstration: You’ll develop a more powerful kick for strokes such as freestyle, butterfly, and backstroke.Īs with other full-body exercises, do mountain climbers around 2-3 times per week for best results. Mountain climbers can improve your strength and endurance and your overall position while you swim. Mountain climbers also improve your cardio endurance, since when doing these exercises, you are always moving as you would if you were swimming. Your shoulders, glutes, triceps, legs, and your core all get a workout. Mountain climbers are excellent strength training for swimmers because they work your whole body. You can slowly work up to as long as 5 minutes, or even add weight to make it more challenging. If you are just starting with planks, begin by holding a good plank position for 30 to 60 seconds. To keep this straight posture, you’ll have to tighten your abs and glutes and make sure your neck stays straight and that you are looking out ahead of you rather than down.Ī strong plank can also help prevent injury and improve your position while rotating as you swim and improve your speed when doing freestyle. You need to focus on keeping your back straight as if there were a straight line from your ankles to your head. The other important thing to know about the plank position is that you are reproducing excellent form when your body is in the water. In terms of strength training for swimmers, planks are one of my top picks because they are simple to do, there are many variations, and they strengthen your core. However, you can also use weights or just your bodyweight if you can already do pull-ups. If you are just starting out with pull-ups, you may want to use a resistance band to help you, like this: The butterfly also uses your trapezius muscles on the side and behind your neck. Butterfly stroke demands a lot of strength and power from your deltoids (the muscles in front of and behind your shoulders). Pull-ups are one of the essential exercises for strength training for butterfly swimmers. ![]() Make sure your knees stay in line with your toes as you squat and jump. Jump up, and then go back into a squat again.Put the hip circle band a few inches above your knees, and squat with your feet hip-distance apart.A hip circle band around your thighs will give you quite the workout while you jump! You can do squat jumps using just your body weight, while holding dumbbells or other weight, or – my favorite – while using resistance bands. Squat jumps will strengthen your calves, glutes, and quads, which will help you push off with more power when finishing a flip turn or the starting block. If you feel you’ve hit a plateau or you want to improve your overall speed and power in the water, I encourage you to try these strength training exercises for swimmers. However, if you want to take your swimming up a notch, strength training for swimmers is crucial. Swimming is a lot of fun and is an excellent full-body workout with low resistance and high rewards.
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