Five Exercises for Swimmers
Strength training is a perfect example of great exercises for swimmers. This is because swimming is a complete cardio workout that you can enhance with exercises at the gym.
Among its benefits, strength training at the gym helps to develop the muscles to avoid pain in your shoulders and lower back that are so common in swimmers. Below, we’ll go over the best exercises for swimmers. Be sure to keep them in mind!
The five best exercises for swimmers
1.-Bench press with dumbbells
This first exercise helps to improve shoulder stability without exerting too much pressure directly on your joints. Shoulder stability is important for swimmers due to the amount of stress placed on their shoulders from swimming lap after lap.
In addition, if you have strong shoulder stability, you can reduce the risk of developing shoulder problems later on. Firstly, stretch yourself out on a bench and hold a weight on each side, keeping your arms straight. Then, bring the dumbbells to your chest when you bend your elbows to complete one repetition.
2.- Lat pulldown
Lat pulldowns are one of the most common exercises for swimmers who also go to the gym. Firstly, sit on the machine with both legs under the padded seat. Make sure your hands grasp the bar at shoulder height.
Basically, the exercise involves pulling the bar down in front of your chest and returning to the starting position. Remember, you should feel resistance in your muscles for the entire repetition.
3.- Planks
These are one of the best exercises that you can do with your own weight to gain strength. One of their strong points is that they have an almost unlimited amount of variations. In addition, you can use many fitness devices such as TRX straps or stability balls to enhance them.
Firstly, sit on the floor with your elbows resting on the floor, directly below your shoulders. Then, squeeze your abs and glutes to form a straight line from your head to your toes. The goal of this exercise is to keep your body steady and in a straight line. As such, you should avoid moving your torso. In addition, the time you can hold this position will gauge your current fitness level. We’re sure that you’ll increase the time you can hold it little by little!
4.- Stability ball hip lifts
The stability ball is a perfect tool to work your core, hamstrings, and quadriceps. Firstly, lie with your back on a mat and press your heels into the center of the ball. Then, extend your legs and bring your feet together.
Keep your shoulders on the floor and your arms at your sides. Then, lift your hips off the floor using your abs and breathe out. Now, bring the ball towards your glutes until your feet are flat in the air. Finally, inhale and push the ball back to the starting position to complete 1 repetition. Since it’s a difficult exercise, you can start with 2 sets of 10 repetitions.
5.- Superman
Lastly, this exercise is one of our favorite ones. The superman is great for developing and maintaining good posture in your back, glutes, and shoulders. Firstly, lie on the floor face down and move your arms forward and around in a circle. Then, bring your elbows in when your hands pass over your shoulders to return to the starting position.
Then, reverse the direction of your arms for every 5 repetitions. If you want to make it harder, hold a set of weights in the palms of your hands. Or, you could also kick your legs up and down while you move your arms to make it harder for your glutes and legs.
In conclusion, there are many exercises for swimmers to increase their strength and improve athletic performance. So, if you love swimming and want to improve your personal best, these exercises were made for you. What are you waiting for?
