Swimming Anatomy

The starting point for the propulsive phase of the breaststroke kick is with the feet 8 to 10 inches (20 to 25 cm) apart and the knees and hips flexed. From this position the TFL, gluteus medius, and gluteus minimus internally rotate and abduct the hips, which results in the legs further separating from each other. As the ankles begin to separate, the biceps femoris contracts, pulling on the outer portion of the lower leg, which externally rotates the lower leg and results in further separation of the ankles. At the same time the fibularis muscle group contracts to evert the foot. These combined movements place the legs in the position to begin the whip portion of the kick. From this position the gluteus maximus contracts forcefully to extend the hip, the quadriceps muscle group functions to extend the knee, and the powerful adductor muscles (adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis) pull both legs back toward the midline of the body. At the ankle joint the tibialis posterior, gastrocnemius, and soleus contract to return the ankle to a streamlined plantarflexed position for the glide portion of the stroke. Recovery is accomplished by recruitment of the rectus femoris and iliopsoas, which serve to flex the hip, and recruitment of the hamstrings, which serve to flex the knee.

Back Squat

Execution

1. Rest the barbell across your upper back and position your feet shoulder-width apart.

2. Initiating the movement with your hips, squat down until your thighs are parallel to the ground.

3. Return to the starting position by straightening your legs.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius

Secondary:Erector spinae, biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, sartorius, gracilis, transversus abdominis, external oblique, internal oblique

SAFETY TIP

Improper squat technique is one of the leading causes of injuries during dryland or weight-room training. Be sure to start with a light weight and add weight only when you have become comfortable with performing the lift and have had a certified strength and conditioning professional review your technique.

Swimming Focus

Squats are a good all-around exercise because they recruit all major muscles groups of the lower extremity. Increasing the strength of the knee extensors transfers to improved force generation and endurance when kicking, regardless of stroke. Strengthening of the gluteal muscles, specifically the gluteus maximus, helps to improve the force that is generated with the extension of the hip during the breaststroke kick. Because of the similarities in the movements performed in squats and starts, particularly flat starts, squats should be a mainstay exercise for enhancing a swimmer’s start.

Extra caution should be used because of the potential for injury to the low back or knees. To protect the low back, beginners should start with just the bar until they are fully comfortable with the exercise. Emphasizing tightening of the core musculature, as described in the introduction to chapter 5, will also help protect the low back. The most common causes for injury to the knee are shifting of the knees forward past the toes or allowing the knees to collapse inward when squatting down.

VARIATION

Overhead Squat

Advantages of overhead squats are that they place a focus on maintaining an upright body posture and develop strength and confidence with the arms in an overhead position. Weight used is much less than in a traditional squat, so starting this exercise with a wooden dowel is best.

Single-Leg Squat

Execution

1. With a dumbbell in each hand, stand 2 feet (60 cm) in front of a flat bench and position your feet hip-width apart.

2. Reach back with one foot and rest your toes on the bench.

3. Initiating the movement with your hips, lower your body until the thigh of the standing leg is near parallel to the ground.

4. Return to the starting position by straightening your leg.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius

Secondary:Erector spinae, biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, sartorius, gracilis, transversus abdominis, external oblique, internal oblique

Swimming Focus