Swimmers might not be the first athletes you think that should hit the gym. However, competitive swimming is like any other sport - being stronger, more explosive, and having better mobility can all help. Below are 5 gym exercises that should be a part of any competitive swimming exercise plan. Always use a Max Bench Calc when working with heavy equipment, and alway use a spotter.
1 : Medicine Ball Rotational Throw
Standing 2-3 feet away from a brick wall, grab a medicine ball that bounces and hold it around waist level. Twist to the left, reverse, then cock with your hips as you twist hard back to the right, throwing the ball at the wall. Catch it on the rebound, then perform the other direction. Do 2-3 sets of 10-15 reps each direction.
This movement is good for competitive swimming because swimmers are constantly twisting underwater. The more energy they can release from their hips, the more they'll be able to put into their stroke and glide through the water more fluidly.
2 : Drop Push-Ups
Drop push ups are yet another variation that can be done to make regular push ups more difficult and in so doing, stimulate more muscle growth. David from Anabolic steroids for sale shows us how they are done here.
3 : Box Jumps or Box Squats
Stand in front of a tall box. Squat down partially, reverse, and squat back up, jumping onto the box. Be sure to pull your knees up to your trunk as high as you can to open up your hips and promote dynamic flexibility and mobility. Do 3-4 sets of 5-6 reps for max height.
Box jumps can improve your competitive swimming in two ways. The first is that they develop more explosive legs, which can help you get off the platform faster. In addition, opening up the hips as just mentioned will help release more energy into your stroke.
4 : External Rotation
Grab a very light dumbbell in your left hand. Bring your left upper arm so that it sticks out to your side, perpendicular with your torso. Your elbow should be bent at 90 degrees and your forearm pointed down. Keeping your upper arm stationary, rotate your arm in a crank-like motion until your forearm is pointing straight up. Do 2-3 sets of 15 reps each side.
Most swimming strokes involve a lot of rotation around the shoulder joint. At the same time, almost all of this rotation happens in the forward direction. Including external rotations in your program will help balance some of this out and act as a “prehab” exercise for your rotator cuff.
5 : Pull-Ups
This is about as simple as they come. Just grab a pullup bar with your palms facing away from you. Drive the elbows down and back, pulling your chin over the bar. If you can't do full pullups, loop a band around the bar and under your feet for a little extra help. Do 30-40 total reps in any set/reps scheme you like.
Competitive swimming is very “pulling” dominant with the upper body. Having strong and flexible lats will not only give you more power in your stroke, but ensure that you can fluidly reach out through the water to elongate said stroke as much as possible.
6 : Goblet Squat
A running theme here has been strong legs and open, flexible hips. Not many exercises promote both of these as much and as easily as the goblet squat. Stand with your feet roughly shoulder-width and toes pointing slightly outward. Hold a dumbbell or kettlebell with both hands at your shoulders, and squat all the way down, keeping your torso as vertical as possible. Do 3-4 sets of 10-12 reps.
You don't have to spend a ton of time in the gym, but a few well-placed exercises can really improve your competitive swimming. Focus on building strong and powerful legs while promoting flexible hips. Keep the shoulders healthy and the back strong. Add these to your routine a couple times per week and your swimming should improve in no time.
Now time to get those Swim lap times up.
Edited by Megagarmin - 6/6/2020, 20:05
1 : Medicine Ball Rotational Throw
Standing 2-3 feet away from a brick wall, grab a medicine ball that bounces and hold it around waist level. Twist to the left, reverse, then cock with your hips as you twist hard back to the right, throwing the ball at the wall. Catch it on the rebound, then perform the other direction. Do 2-3 sets of 10-15 reps each direction.
This movement is good for competitive swimming because swimmers are constantly twisting underwater. The more energy they can release from their hips, the more they'll be able to put into their stroke and glide through the water more fluidly.
2 : Drop Push-Ups
Drop push ups are yet another variation that can be done to make regular push ups more difficult and in so doing, stimulate more muscle growth. David from Anabolic steroids for sale shows us how they are done here.
3 : Box Jumps or Box Squats
Stand in front of a tall box. Squat down partially, reverse, and squat back up, jumping onto the box. Be sure to pull your knees up to your trunk as high as you can to open up your hips and promote dynamic flexibility and mobility. Do 3-4 sets of 5-6 reps for max height.
Box jumps can improve your competitive swimming in two ways. The first is that they develop more explosive legs, which can help you get off the platform faster. In addition, opening up the hips as just mentioned will help release more energy into your stroke.
4 : External Rotation
Grab a very light dumbbell in your left hand. Bring your left upper arm so that it sticks out to your side, perpendicular with your torso. Your elbow should be bent at 90 degrees and your forearm pointed down. Keeping your upper arm stationary, rotate your arm in a crank-like motion until your forearm is pointing straight up. Do 2-3 sets of 15 reps each side.
Most swimming strokes involve a lot of rotation around the shoulder joint. At the same time, almost all of this rotation happens in the forward direction. Including external rotations in your program will help balance some of this out and act as a “prehab” exercise for your rotator cuff.
5 : Pull-Ups
This is about as simple as they come. Just grab a pullup bar with your palms facing away from you. Drive the elbows down and back, pulling your chin over the bar. If you can't do full pullups, loop a band around the bar and under your feet for a little extra help. Do 30-40 total reps in any set/reps scheme you like.
Competitive swimming is very “pulling” dominant with the upper body. Having strong and flexible lats will not only give you more power in your stroke, but ensure that you can fluidly reach out through the water to elongate said stroke as much as possible.
6 : Goblet Squat
A running theme here has been strong legs and open, flexible hips. Not many exercises promote both of these as much and as easily as the goblet squat. Stand with your feet roughly shoulder-width and toes pointing slightly outward. Hold a dumbbell or kettlebell with both hands at your shoulders, and squat all the way down, keeping your torso as vertical as possible. Do 3-4 sets of 10-12 reps.
You don't have to spend a ton of time in the gym, but a few well-placed exercises can really improve your competitive swimming. Focus on building strong and powerful legs while promoting flexible hips. Keep the shoulders healthy and the back strong. Add these to your routine a couple times per week and your swimming should improve in no time.
Now time to get those Swim lap times up.
Edited by Megagarmin - 6/6/2020, 20:05
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