Swimming Anatomy

A group of total-body exercises known as the Olympic lifts are extremely beneficial in developing speed, strength, and power. But because these complex exercises require teaching and supervision by qualified personnel (such as certified strength coaches), they are not included in this text. Two of the more common Olympic lifts that should be considered for advanced swimmers, when adequate instruction and supervision are available, are the hang clean and the hang snatch. These are two of the best total-body exercises for developing power through the core and lower extremity. Swimmers who specialize in the sprint events (50 to 100 meters or yards) will benefit the most from these lifts. The primary gains will be in explosiveness off the starting blocks and turn walls. Because of the skills required to perform these exercises, guidance should be obtained from a certified Olympic weightlifting coach or a certified strength and conditioning specialist.

All the exercises included in this chapter are beneficial because they are total-body in nature and, like the Olympic lifts, help to generate strength and power through the core. Advantages of these exercises are that they do not necessarily require instruction and supervision by a certified strength coach. As a general reminder, you should always have a coach supervise your program so that you can receive continual feedback on your technique.

Single-Arm Lawn Mower

Execution

1. Balancing on one leg, face the pulley machine from about 3 to 4 feet (about 1 m) away. With an outstretched arm, grasp the stirrup handle with the opposite hand.

2. Initiating the movement with the hips, lower your body while simultaneously moving your upper extremity into a lawn-mower starting position.

3. Return to an upright position by straightening your leg and pulling the handle toward your body.

4. When pulling the handle toward your body, emphasize pinching the shoulder blade backward.

Muscles Involved

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

Secondary:Biceps femoris, semitendinosus, semimembranosus, erector spinae, external oblique, internal oblique, trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii, brachialis

Swimming Focus

By linking the movements of the upper and lower extremities and incorporating trunk rotational movements, this exercise strengthens the linkage between the arms and legs during freestyle and backstroke. Emphasizing shoulder retraction at the end of the exercise will transfer to the initial recovery process during freestyle.

To enhance the linkage between the arms and legs, setting the core at the start of the exercise is crucial. Doing this engages the core-stabilizing musculature. When performing the exercise, you should perform the movements of the upper and lower extremities in unison; separating the movements will decrease the cross-linking benefits. As with other exercises involving the lower extremity, when dropping down, the front of the knee should not extend past the tip of the toes.

Burpee

Execution

1. From a standing position, drop down onto your hands and kick your feet straight back.

2. Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.

3. Jump upward, lifting your arms overhead into a streamline.

4. Absorb the landing by dropping straight down into another repetition.

Muscles Involved

Primary:Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, gluteus maximus, pectoralis major, triceps brachii

Secondary:Biceps femoris, semitendinosus, semimembranosus, erector spinae, anterior deltoid

Swimming Focus

This excellent dryland exercise can be easily incorporated into a circuit-training program because no equipment is required. The primary focus of the exercise is the transition from the push-up position into the streamlined position. Emphasizing quickness when drawing the feet up under the hips will improve your speed with the open turns performed during butterfly and breaststroke. Jumping into a tight streamlined position will transfer to improved streamlining off the turn walls for all strokes.

As with regular push-ups, holding a tight body position is important; you should be able to draw a straight line from the ankles, through the hips, to the tip of the head. Sagging or arching of the low back is a technique flaw that can lead to undue stress on the spine. To protect the body, particularly the knees, from excessive pounding, you should land from the jump with the knees slightly bent to absorb the landing. Performing the exercise on a nonslip exercise mat will help protect the lower extremities from excessive pounding.

SAFETY TIP