Swimming Anatomy

Standing Hip Internal Rotation

Execution

1. Standing on one leg, reach with your arms and trunk to the inner side of the weight-bearing foot.

2. Use the weight-bearing leg as a pivot point.

3. Reach your arms and trunk toward a point on the ceiling above and slightly behind the same shoulder.

4. Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.

Muscles Involved

Primary:Tensor fasciae latae, gluteus medius, gluteus minimus

Secondary:None

Swimming Focus

This exercise targets a select group of muscles that are responsible for internal rotation of the hips, a movement that is primarily seen in swimming during the recovery phase of the breaststroke kick as the heels are brought toward the buttocks. Breaststrokers will therefore benefit most from the exercise. But other swimmers should not ignore the exercise, because a small rotational component takes place during the other strokes. Like the rotator cuff muscles of the shoulder, these muscles play a protective role and help stabilize the hip joint. This exercise is also useful for teaching balance and postural control, especially for younger swimmers.

Emphasis should be placed on the rotational movements performed during exercise because this is the key to targeting the rotary muscles. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.

Standing Hip External Rotation

Execution

1. Standing on one leg, reach with your arms and trunk to the outer side of the weight-bearing foot.

2. Use the weight-bearing leg as a pivot point.

3. Reach your arms and trunk toward a point on the ceiling above and slightly behind the opposite shoulder.

4. Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.

Muscles Involved

Primary:Obturator internus, superior gemellus, inferior gemellus, obturator externus, quadratus femoris

Secondary:Piriformis, gluteus maximus, sartorius

Swimming Focus

By targeting a group of muscles that are responsible for externally rotating the hip, this exercise can help increase the forces generated during the propulsive phase of the breaststroke kick. Like the hip’s internal rotators, the external rotators also function as hip stabilizers, making this an exercise that all swimmers should consider for injury prevention purposes. The single-leg nature of the exercise and combined movements of the upper trunk also make this a useful exercise for improving balance and linking movements between the upper and lower extremities. As mentioned in the previous exercise, the emphasis should be on maintaining balance and the rotational movements. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.

Romanian Deadlifts (RDLs)

Execution

1. Holding a barbell with an overhand grip, position your feet shoulder-width apart.

2. Bend your knees slightly.

3. Keeping your back straight, start lowering the bar by pushing your hips backward.

4. Lower the bar until you feel a stretch in your hamstrings.

5. Rise back up to the starting position.

Muscles Involved

Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Secondary:Erector spinae

Swimming Focus

The primary targets of RDLs are the gluteus maximus and the hamstring muscle group, muscles that are important in extending the hips when performing starts and when transitioning into a streamlined position off each turn wall. The gluteal muscles and hamstrings are also important in extending the hips during the propulsive portion of the breaststroke kick.

To ensure proper performance of the exercise, focus on the following: (1) Keep your head up because looking downward will roll the shoulders and place extra stress on the back, (2) keep the back flat during the entire movement, and (3) isolate the movement to the hips.

SAFETY TIP

If performed improperly, especially when using heavier weights, this exercise presents a risk of injury, so younger swimmers should avoid it.

Physioball Hamstring Curl

Execution

1. Lie on your back and position a physioball under your heels.

2. Tighten your core muscles and lift your hips toward the ceiling.