Swim Dry Land Exercises | Strength & Conditioning For Swimming

– We all know that swimming
is a demanding sport. It’s a full body workout
requiring strength from the arms, shoulders, back, core, legs and so on. So, to help condition
us better for this today I’ve got six great exercises that can be performed on dry land. (dramatic music) (uplifting music) Okay, first up we have the pull up. I know everyone’s favorite, but this has always been
a bit of a go to for me in terms of swimming exercises because it really helps to
strengthen the back muscles and the latissimus dorsi muscles. Both of which play a huge
role in our swimming, they provide stability and strength during the pool phase. Now, ideally for this you
want something fairly sturdy, hopefully a pull up bar in a gym rather than some precarious
ledge around your own home. But granted, this is not one
of the easiest exercises, but it is still definitely achievable. So, even if you just
have to start with one or maybe even two reps, that’s absolutely fine. So, a couple of quick progressions are the Australian pull up, which is very similar to a normal pull up, except you are lying at an angle of about 45 degrees with
your feet on the ground. Just make sure that you
set your shoulders back and then you pull yourself
all the way up to the bar. Next is to progress to doing a pull up with a resistance band to
take some of your weight. Just take your resistance band, put them over the pull up bar and then place your feet or
knees in the resistance band and do as many pull ups as you can. Do this until you’re strong enough to do normal pull ups. For this I would advise an over hand grip to focus on activating the
larger muscles in the back. Hands a little wider than shoulder width, but feel free to play around with this. Try to control your pull
ups without using momentum. And if you do require a bit of momentum at the beginning that’s fine, but as you get stronger you should aim to reduce that momentum. Then try to build up to doing three sets of five to begin with. I like to do ascending sets, starting with something like 10, then nine and then finishing with eight. (upbeat music) I’m now moving on from the pull ups and on to the press up or push up. This is another very
popular one with swimmers because it hits a number
of key muscle groups. The pecs, the triceps, a number of muscles around the shoulders and of course the core
to maintain our posture whilst doing it. So, to perform the push up, lie on your front, legs outstretched, heels up, toes down on the ground and then place your hands
shoulder width apart beside your pecs. Elbows tucked in towards your body and then push up maintaining a straight and good posture from head to toe. And then lower back down whilst keeping the elbows in. Don’t let them flair out to the side. As you lower yourself down, just make sure that you don’t go quite down to the floor and then push yourself back up again. Now this elbow in technique is used a lot by swimmers because it
recruits the correct and specific muscles to swimming without pulling your shoulders or straining your shoulders by being in an awkward angle. Now, if you’re not quite
ready for a full press up, then it’s absolutely fine to
drop down onto your knees. It’s exactly the same action, we’re keeping a straight
line and good posture, but now it’s between our head and our knees instead. Now when you’re starting out, maybe go for something
like three sets of six reps progressing to eight, 10, 12 or maybe even more reps with time. Now if you are performing
this exercise correctly you won’t need to be knocking out hundreds of reps at a time. (upbeat music) Now an exercise I used to do a lot is the straight arm pull down. It looks very similar to and also recruits very similar muscles to the lap pull down, except
it feels a bit more like and is a bit more specific
to the swimming stroke. It also recruits the core muscles too. So, to perform this, stand up
right in front a cable machine with a straight bar attachment. Or if you like use an
elastic or TheraBand instead. Grip with your palms facing down and push down as far as you can while keeping your arms straight with a natural subtle flex in the elbow. Hold your shoulders back and shoulder blades in place. Pull all the way down to your hips then slowly and controlled come back up to the start. Aim to perform three sets of eight and progress from this with time. (upbeat music) Right then the plank is
the next exercise for you. I know it’s an absolute classic, but it really does work. And I also have a nice
little progression for you, both of which really work the core. So, start by supporting yourself on your forearms and toes. Again maintaining a straight line and good posture from head to toe. Tighten your lower abdominal muscles and then try holding for 30 seconds, progressing to one
minute or more with time. Now if you like you can also perform this on your knees. It’s exactly the same action, but now we’re supporting
ourselves on our forearms and our knees, keeping a nice good posture and a straight line between our head and our knees. Now, if you’re happy
with that my progression is now to include some rotation, which is obviously specific to swimming as we try to rotate in our swimming stroke and keep everything in sync from our shoulders through to our hips. So, whilst in the plank
position on your forearms and toes rotate your
body through 90 degrees. Rotating your head, shoulders and hips all in time with one another. Extend your upper arm in the air, supporting yourself on one foot and one forearm. Hold for five seconds and then rotate your body back around to the center to support on both toes and both forearms. Hold for another five seconds and then rotate the other direction in exactly the same way. Repeat 10 to 15 times, or as long as you can hold. (upbeat music) Okay, still staying with the core but now introducing the legs, we have the flutter kick. So, lie on your back, on a gym mat or a soft surface with your legs extended and your arms along side your hips with your palms down. Lift your legs four to
six inches off the floor, squeeze your abs to keep
your back from over arching and keep your legs straight as you rhythmically raise one leg higher and then switch. Move in a fluttering up and down motion. Perform for 15 to 20 repetitions or alternatively flutter
kick for a period of time, such as 20 to 30 seconds. (upbeat music) Well, now for burpees. Now this is a full body workout, perfect for improving strength and aerobic capacities. So, stand with your feet
shoulder width apart, weight on your heels and your arms at your sides. Push your hips back, bend your knees and lower your body into a squat. Place your hands on the
floor directly in front and just inside of your feet. Shift your weight onto your hands and then jump your feet back to softly land on the balls of your feet. Your body should form a straight line from your head to your heels. Jump your feet back, so that they land just
outside of your hands and then reach your arms over your head and explosively jump into the air. Land and then imediately lower back into a squat for the next rep. Start with three sets of 10 reps building up to 12, 15
or 20 reps with time. Well there we go, there’s
my six great swim exercises that can be performed on dry land. Do let me know how you get on
in the comments section below and if you’ve enjoyed today’s video, hit that thumbs up button. And if you’d like to see more from GTN just click on the globe and subscribe. And if you’d like to see our seven resistance band exercises, you can see that by
clicking just down here. And if you’d like to see our how to swim freestyle, the technique, a step by step video on that, you can see that by
clicking just down here.


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