Three Dryland Exercises for Competitive Swimmers

If you’re a competitive swimmer,  do you really need to have more workouts? After all, it is likely that you are spending up to 20 hours in the pool a week. And your sport is considered as one of the best when it comes to losing weight as you need to move the entire body against the resistance of the water.

But having a good dryland workout program can help you in the long run. It can reduce your risks of injury. It can also make your lower body more powerful, which you would need in getting off the blocks and the wall.

Moreover, you don’t really need to be a member of Gold’s Gym or Equinox to do simple workouts such as:

Lateral Lunge

This is a workout that can improve your hip rotation by opening up the muscles of the hips and groin. It’s also very simple to do. From a standing position, step to your right while keeping your toes pointed ahead.

While you keep your feet flat on the ground, squat onto your right leg. Your left leg, meanwhile, must remain straight. Squat as low as possible while keeping your left leg straight for two to three seconds. Go back to the standing position then repeat for 10 reps. Switch sides.

Lateral Pillar Bridge

This exercise will open up your hips and allow you to generate more power when swimming.

It’s also very simple to do. Lie on one side with your body in a straight line. Your elbow should be under the shoulder while your feet are stacked.

Then push your hip off the floor to create a straight line from your ankle to shoulder. Stay in this position for three seconds. Make 10 repetitions on one side, and then 10 on the other side.

Alternating Dumbbell Press

This exercise will help promote shoulder stability. Unlike other exercises like barbell press, it won’t place undue pressure on your joints.

To do this exercise, lie face up on a bench. Hold dumbbells at the outside of your shoulders with your palms in front of your thighs. Slowly lift both the dumbbells over your chest, with one dumbbell lowered and the other raised above your chest.  

The dumbbell that will be lowered should touch the outside of the shoulder. Try to push it back up with both hands up in the air as if you were punching the ceiling. Switch sides and repeat for 10 reps.

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