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Several gym workouts for swimmers can take your swimming game to the next level and amp up your workout. However, many athletes struggle to maximize their swimming abilities without proper knowledge of the best exercise for swimmers.
If you find yourself in this situation, we’ve got you covered. Here are 13 exercises to improve your swimming and ensure you have the strength and power you need to swim and succeed. If you're just starting or getting back into swimming after a long hiatus, consider taking an adult swimming class to get you back into the game.
Here are the swimming exercises to bring you to the next level.
A squat jump is an excellent way to build body strength and endurance, which is crucial to being a successful swimmer. You can perform squat jumps in the following steps:
If you want to mix things up, consider using a medicine ball during your squat jumps!
A hanging crunch relies on your rectus and transverse abdominal muscles to generate strength and stability. For this workout, you’ll need a pull-up bar, and you can also consider hanging ab straps to provide additional stability. You can perform this exercise as follows:
Tricep extensions are a great upper-body workout that can help you build the strength and power necessary to be a swimmer. To complete a tricep extension, go through the following steps:
Deadlifts are excellent strength training exercises for swimmers and involve lifting weights from the ground to your thigh level, exercising your legs and hips. This exercise typically uses a bar with plates or a fixed barbell. You can perform this workout in the following steps:
Keep your feet shoulder-width apart and pointing ahead or angled slightly outwards.
Perform a squat, bending your legs at the knees. Keep your hands on the bar just outside your knees and maintain a mixed or overhand grip. Avoid raising your hips or arms first.
Grip the bar and lift upwards, pushing with your legs from your knees. As you lift, breathe out.
At its full height, the bar should rest around your thigh. As you lift, pull your shoulder back as much as you can without bending backward.
Bring the bar back down to the floor in a reverse motion. Repeat as much as desired.
There are several shoulder rotation exercises you can perform with a resistance band. Below are the steps you need to take to perform an external shoulder rotation:
Tie your resistance band to a stable item. Stand perpendicular to the item and keep your feet shoulder-width apart.
Hold the resistance band in the hand of the shoulder you are exercising. Keep your elbow positioned at 90 degrees and tucked into the side of your body.
Rotate your shoulder outwards in a slow motion.
Keep your hand moving until the back of your hand is facing behind you or as far as your range of motion allows. Hold this position momentarily.
Return your arm to the starting position and repeat for up to 15 repetitions.
The kneeling Superman is incredibly easy and an excellent way to get a thorough body exercise! To perform this workout, do the following:
Return to the starting position and switch sides.
This exercise requires a barbell, so make sure you have one before beginning. You can also add plate weights if you’re prepared to make this exercise more challenging!
Our final one is another excellent exercise for swimmers requiring only a couple of dumbbells! You can do dumbbell flyes in the following steps:
Lie back on an incline bench with your feet on either side.
With one dumbbell in each hand, lift your arms above your head and extend. Maintain slightly bent elbows and keep your palms and dumbbells facing together.
Lower the dumbbells in an arcing motion until they align with your chest. Press the dumbbells up in an arcing motion as you exhale.
Complete 10-15 repetitions.
This exercise is also excellent for engaging your latissimus dorsi muscles! To complete a wide grip lat pull down, do the following:
Sit on the lat pull-down machine and adjust it to ensure your thighs fit underneath the supports.
With your hands further than shoulder-width apart, grip the bar. Pull the bar downward until it touches your upper chest, exhaling.
When reaching this position, clench your shoulder blades together. Hold for two seconds.
Return the bar to the starting position as you inhale. Repeat for the desired reps.
This workout needs a cable machine and a straight or V-bar handle attached to the machine’s high pulley. To complete this exercise, take the following steps:
Stand in front of the cable machine and grip the handle with both hands, maintaining an overhand or neutral grip, depending on the handle. Keep your feet shoulder-width apart.
With your elbows starting close to your sides, extend them and push the handle toward your thighs, exhaling as you push down.
Hold this position momentarily. Release the handle and return to the starting position, repeating for the desired reps.
This exercise is relatively simple but effective for swimmers looking to build strength. To do a dumbbell curl, take the following steps:
Hold a dumbbell with your palm upwards. You can hold a dumbbell in each hand or use a single dumbbell.
Curl the dumbbell up, bending your elbow while keeping it close to your body.
Lower the dumbbell to the beginning position and repeat for the desired reps.
This is one of our favorite full-body workouts and is ideal for swimmers to exercise thoroughly! To perform a barbell military press, complete the following:
Rest a barbell on the front of your shoulders, slightly above your collarbone.
Stand with your feet shoulder-width apart and your toes slightly pointed outwards. Keep your core braced. Squeeze your glutes.
Press your bar overhead, extending your arms until your elbows lock. Keep the rest of your body steady.
Lower the barbell back to the starting position and complete the desired reps.
Pull-ups are a classic exercise that is also incredibly useful for a swimmer and also a great latissimus dorsi exercise. You can perform pull-ups as follows:
Grip the pull-up bar with both hands, which should be slightly further than shoulder-width apart. Both overhand and underhand grips are okay for this exercise.
Hang your body from the bar with your arms fully extended.
Engage your core muscles and begin pulling your body up toward the bar.
Pull your body upwards until your chin is above the pull-up bar. Hold the position momentarily.
Lower your body back to the starting position and perform the desired reps.
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