Can't Get to the Pool? - Dryland Strength for Swimmers

Dryland Strength Training for Swimmers

Occasionally you may find that you cannot swim due to schedule or location. In this article, we provide a selection of dryland strength exercises that will specifically target your Swim Strength.

Lat & Front Raise Combo

Works: Deltoids.

Why: Strengthen the shoulders and upper body. Prevent swimming injury. 

1. Stand with your feet hip-width apart and hold the core tight. Hold dumbbells in each hand, palms facing each other.
2. Raise dumbbells to sides until arms are parallel to the ground, lower to start position.
3. Turn hands so palms face back, raise dumbbells in front until arms are parallel to the floor, and lower to start position.
4. 1 lat and 1 front raise is one rep. Repeat.

Tips: Keep your core tight and elbows soft, don’t swing the weights, and stay in control.

Progression: Increase weights, increase reps, reduce rest.

Alternatives: Using an exercise band, cable machine, or lat raise machine.

Bent Over Row

Works: Lats, rhomboids, scapular stabilizers, shoulders, biceps, spinal erectors, glutes and hamstrings.

Why: Strengthens back and core stabilizers.

1. Bend your knees slightly and hinge at the hip keeping your back straight. Hold bar or dumbbells (palms facing back).
2. Keep upper body stationary and pull weights to the torso and pause.
3. Return to starting position controlling the movement throughout.

Tips: Hold the core tight throughout.

Progression: Increase resistance.

Alternatives: Use band, lat pull-down, and seated rows. inverted rows.

Push Up

Works: Pectorals, shoulders, triceps and core.

Why: Improve upper body strength.

1. Lie face down on the floor, hands slightly wider than shoulder-width.
2. Push down on the floor with your hands and raise the body up by extending the arms.
3. Maintain a straight line from your heels through the hips, shoulders and back of the head.
4. Lower the body back down to the floor by bending the arms. Repeat.

Tips: You can do this from your knees. Don’t lock out your elbows.

Progression: Increase reps, and add weight (vest or plate).

Alternatives: Incline dumbbell bench press, flies.

Dumbbell Pullover

Works: Pectorals, shoulders, triceps, back, serratus anterior.

Why: Works all the muscles involved in the catch phase of freestyle.

1. Lay face up on a bench, tighten the core, and hold a dumbbell in both hands with arms extended straight toward the ceiling.
2. Keep your arms straight as you lower the weight in an arc behind your head to the height of the bench.
3. Slowly raise the dumbbell back to the starting position and repeat.

Tips: Don’t bend the elbow, and stay in control throughout the movement.

Progression: Increase resistance.

Alternatives: Lateral and frontal raise combo, lat pulldown.

Tricep Kickback

Works: Triceps.

Why: Maintain form through the back half of the stroke.

1. Kneel one leg on a bench or chair, the other foot flat on the floor, and bend forward 45 degrees from the hip.
2. Hold a weight in the opposite hand to the supporting knee and keep your upper arm parallel to the floor, tight to the side, with a 90-degree bend at the elbow.
3. Raise your lower arm out behind you so the arm with weight is straight out behind you.
4. Under control, lower back to starting position. Repeat. When the full number of reps is done, repeat on the opposite side.

Tips: Keep the upper arm strong and still throughout the movement. Hold your core tight and stay in control.

Progressions: Increase weight.

Alternative: Tricep dips, cable triceps push down.

Tricep Dip

Works: Triceps, chest and anterior shoulders

Why: Maintain swim form through the back half of the stroke.

1. Position your hands shoulder-width apart on a stable bench or chair.
2. Slide off the chair with your legs slightly bent and extended in front of you with your arms straight.
3. Lower towards the floor until you have a 90-degree bend at the elbow; keep the elbows pointed back.
4. Slowly push up back to the starting position. Repeat.

Tips: Focus on powering up using the muscles at the back of your arm; avoid collapsing downwards.

Progression: Straighten your legs for increased intensity.

Alternatives: Tricep extensions, overhead tricep extension with dumbbell or band.

 

Bird Dog

Works: Core Strengthening.

Why: To improve your ability to stabilize your core whilst mobilizing your extremities.

1. Begin on all fours, hands under shoulders and knees under hips. Tighten and hold your core.
2. Reach the opposite arm forward and leg back so that they are straight. Reach through the left heel to engage the hamstrings and glutes.
3. Return to a starting position and repeat on the other side. That is one rep.

Tips: Hold the pelvis stable throughout. Take care not to lift your arm/leg above parallel. Keep shoulders away from the ear

Progressions: Increase reps, add a crunch by bringing elbow and knee together under you.

Alternative: Plank with leg lift.

Plank

Works: Abdominals and back.

Why: Core stability for all disciplines.

1. Face down, resting your weight on your forearms and toes, and pull your abs in tight.
2. Maintain a hold for as long as you can with your body in a straight line from shoulders to heels.

Tips: Don’t allow your hips to sag or your back to arch up. When your form slips, take a rest. Keep elbows in line with shoulders.

Progression: Increase hold time, alternating leg raises (hold the leg up for 10-20 seconds before switching).

Alternatives: Mountain Climbers, bird dog.

Side Plank

Works: Abdominals and shoulders.

Why: Promotes strength through core targeting obliques, hips and upper body.

1. Lie on your side with your right forearm resting on the ground, feet on top of one another.
2. Lift your body off the ground, supported by your forearm and feet, into a side plank position.
3. Attain a straight line through shoulders, hips and ankles.
4. Hold for the requisite time.

Tips: Maintain form and don’t allow the lower hip to drop.

Progression: Separate the legs and raise the top leg into the air forming a star shape.

Alternatives: Spider Climber, bicycle crunches.

Mountain Climber

Works: Cardio, abdominals, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors.

Why: Work multiple muscle groups improving mobility and strength.

1. Start in a push-up position with straight arms, a flat body, your abs tight and your weight over your hands.
2. Pull your right knee into your chest, holding the plank position.
3. Switch and pull the left knee in whilst pushing your right leg back. This is 1 rep.

Tips: Stay strong throughout. Keep body flat.

Progression: Make dynamic by adding a jump switch. Increase reps/time.

Alternative: Bicycle crunch, plank with leg raise, high knees, ab machine.

Spider Climber

Works: Abdominals, obliques, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors.

Why: Work multiple muscle groups improving mobility and strength.

1. Start in a plank position on elbows, a flat body, and your abs tight.
2. Bring your right knee to the outside of your right elbow, and alternate each side.
3. 1 right plus 1 left is 1 rep.

Tips: Stay strong throughout; stop when you cannot hold form.

Progression: Increase reps/time. Come onto hands and add a jump switch to make this more dynamic.

Alternative: Bicycle crunch, plank.

Bicycle Crunch

Works: Abdominals.

Why: Improve your structural core strength to support all 3 disciplines.

1. Lie flat on your back; knees bent, fingertips at temples.
2. Engage your core and raise your knees so your thighs are vertical with the floor.
3. Drive your right knee towards your chest and extend your left leg towards the mat.
4. Crunch until your right knee touches your left elbow, then switch sides.

Tips: Stay strong, stable and in control of the movement throughout. Cease if your form slips.

Progression: Increase reps.

Alternative: Spider Climbers, plank, sit-ups.

 

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