The best strengthening exercises to improve your swimming
Strength training is essential for swimmers who want to enhance their performance. Indeed, appropriate strength training not only improves power but also helps prevent injuries. In this article, we will examine The Best Strength Exercises for Swimmers. These exercises are specifically designed to enhance the strength, power, and endurance required to excel in swimming.
The Physical Demands of Swimming
Swimming engages a large part of the body's muscles. In particular, the muscles of the shoulders, back, legs, and torso are continuously utilized. Therefore, it is crucial to strengthen these muscle groups to improve performance while avoiding injuries.
Exercises for Shoulders and Back
1. Pull-ups
Pull-ups are ideal for strengthening the muscles of the back and shoulders. This type of exercise helps develop the width and thickness of the back, which is crucial for effective movements in swimming.
2. Barbell Rows
Rows also target the muscles of the back and shoulders. Through pulling movements, this exercise strengthens the muscles necessary for propulsion phases.
| Exercise | Targeted Muscles | Reps | Sets |
|---|---|---|---|
| Pull-ups | Back, Shoulders | 10-12 | 3 |
| Barbell Rows | Back, Shoulders | 12-15 | 3 |
Exercises for Legs
1. Squats
Squats are essential for strengthening the quadriceps, hamstrings, and glutes. Stronger legs allow for better pushes at the start and during turns.
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2. Lunges
Lunges work not only the quadriceps and hamstrings but also the stabilizing muscles, which are vital for maintaining balance in the water.
Exercises for the Torso
1. Plank
The plank is an isometric exercise that strengthens the muscles of the torso, essential for maintaining a hydrodynamic position in the water.
2. Russian Twists
Russian twists target the obliques and help improve torso rotation, which is crucial for strokes like freestyle and backstroke.
FAQ
What are the most targeted muscles in swimming?
The most targeted muscles in swimming are the shoulders, back, legs, and torso.
How often should I do strength exercises?
It is recommended to perform strength exercises at least two to three times a week.
Should I use heavy weights for these exercises?
No, the goal is to strengthen the muscles in a balanced manner. Start with moderate weights and gradually increase.
How many sets and repetitions should I do?
For most exercises, three sets of 10 to 15 repetitions are recommended.
Is it necessary to do specific exercises for swimmers?
Yes, because specific exercises target the muscles needed to improve performance in swimming.
About me : Maxime Futbol
Passionate about soccer from an early age, I am now a sports analyst for various media. My aim is to unearth the talents of tomorrow and analyze team performances. As well as soccer, I'm also interested in the new technologies that are revolutionizing sport. On AlloScore, I bring you my expertise to help you understand what's at stake in the matches you follow.