Swimming Anatomy

Prone T, Y, A (Blackburn) (variation: Physioball T, Y, A)

Scapular Push-Up

Scapular Dip

Internal Rotation With Tubing

External Rotation With Tubing(variations: Side-Lying Dumbbell External Rotation; Double-Arm External Rotation)

Crabwalk

Overhead Single-Arm Bounce

CHEST

Push-Up(variations: Plyometric Push-Up; Kneeling Push-Up)

Feet-Elevated Push-Up(variation: Feet-Elevated Push-Up on Physioball)

Medicine Ball Push-Up(variation: Medicine Ball Push-Up With Staggered Hand Placement)

Barbell Flat Bench Press (variation: Dumbbell Flat Bench Press)

Dumbbell Physioball Bench Press

Barbell Incline Bench Press(variation: Dumbbell Incline Bench Press)

Dip (Chest Version)

Standing Double-Arm Medicine Ball Throw Down

Supine Medicine Ball Partner Pass and Catch

Wheelbarrow

ABDOMEN

Hollow Hold (variation: Hollow Hold With Feet Elevated)

Watch TV

V-Up

Flutter Kicks (variation: Streamlined Flutter Kicks)

Physioball Crunch(variation: Physioball Crunch With Trunk Rotation)

Cable Crunch

Seated Physioball Abdominal Hold

Russian Twist

Kneeling Chop

Physioball Prayer Roll

Physioball Upper-Trunk Rotation

Physioball Jackknife(variation: Physioball Jackknife With Twist)

BACK

Chin-Up

Pull-Up(variation: Wide-Grip Pull-Up)

Lat Pull-Down (variation: Single-Arm Lat Pull-Down)

Standing Straight-Arm Pull-Down

Double-Arm Seated Machine Row

Bent-Over Single-Arm Row

Standing Zeus

Lumbar Extension (variation: Lumbar Extension With Rotation)

Physioball Back Extension

Physioball Prone Superman Progression

Physioball Prone Streamline

Physioball Bridge (variation: Single-Leg Physioball Bridge)

LEGS

Back Squat(variation: Overhead Squat)

Single-Leg Squat

Dumbbell Step-Up(variation: Barbell Step-Up)

Lunge (variations: Walking Lunge; Diagonal and Lateral Lunge)

Standing Hip Internal Rotation

Standing Hip External Rotation

Romanian Deadlifts (RDLs)

Physioball Hamstring Curl(variation: Single-Leg Physioball Hamstring Curl)

Leg Curl

Leg Extension

Band Lateral Shuffle (variation: Band Diagonal Shuffle)

Standing Hip Adduction

Inversion and Eversion Ankle Band Strengthening

WHOLE BODY

Single-Arm Lawn Mower

Burpee

Block Jump Start Into Streamlined Position(variation: Dryland Block Jump Start Into Streamlined Position)

Band-Resisted Start

Box Jump

Diagonal Cable Column Lift(variation: Diagonal Medicine Ball Lift)

ABOUT THE AUTHOR

USA Swimming, the largest swimming organization in the world, specifically recommended Ian McLeodas the author of Swimming Anatomy.McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University.