If you’re new to the world of swimming, congratulations! You’ve chosen a sport that is not only fun but also offers a full-body workout and a plethora of health benefits. While learning to master your freestyle or fine-tuning your breaststroke, it’s essential to also focus on strength training. Strength training exercises not only enhance your swimming performance but also help prevent injuries.
In this article, you will find the top five strength-training exercises tailor-made for beginner swimmers. These exercises target the muscles most used during swimming, helping you to build strength, endurance, and flexibility. So, let’s dive in!
1. Pull-ups
Pull-ups are a great exercise for swimmers because they work on the upper body, particularly the lats, biceps, and shoulders. These muscles are crucial for the pull phase in every stroke, especially in freestyle.
To perform this exercise, find a pull-up bar or any sturdy, overhead structure you can hang from. Grasp the bar with your palms facing away from you. Pull your body upwards until your chin is over the bar, then lower gently. Start with a few reps and gradually increase as your strength improves. Remember to keep your body straight and avoid swinging.
Pull-ups can be a challenging exercise for beginners, but there are modifications like assisted pull-ups or negative pull-ups that can help you get started.
2. Planks
The plank is a fantastic exercise that works your entire body, with particular emphasis on the core. A strong core is vital for swimmers as it helps with body positioning and stability in the water.
To do a plank, get into a push-up position on the floor, but rest your weight on your forearms instead of your hands. Your body should form a straight line from head to heels. Hold this position for as long as you can, aiming for at least 30 seconds at first and gradually increasing the duration.
While doing planks, it’s crucial to keep your body in a straight line and your abs engaged. Avoid letting your hips sag or your shoulders creep towards your ears.
3. Goblet Squats
Goblet squats are excellent for strengthening the lower body, including the glutes, quads, and hamstrings. A robust lower body helps to power your kicks in the water, especially in freestyle and butterfly strokes.
For this exercise, you’ll need a dumbbell or kettlebell. Hold the weight against your chest, then lower your body into a squat, keeping your chest up and your back straight. Push back up to the starting position. Aim for ten to fifteen reps.
Remember, it’s more important to focus on form rather than the amount of weight you’re lifting. Start with a weight you’re comfortable with and increase gradually as your strength improves.
4. Russian Twists
This exercise targets your obliques, which are vital for swimmers as they assist in the rotation of the body during strokes.
Sit on the floor with your knees bent and your feet flat. Lean back slightly, keeping your back straight. Hold a weight with both hands and twist your torso to the left, then to the right to complete one rep. Aim for ten to fifteen reps.
During Russian twists, remember to move with control and keep your spine straight. Avoid rushing the movement or using momentum to swing from side to side.
5. Lat Pull-Downs
Lat pull-downs are another excellent exercise for developing upper body strength. They target the same muscles as pull-ups but can be easier for beginners to perform.
For this exercise, you’ll need a lat pull-down machine. Sit at the machine, grasp the bar with your hands wider than shoulder-width apart, and pull the bar down to your chest. Release with control to complete one rep. Aim for ten to fifteen reps.
While performing this exercise, ensure your movements are controlled, and avoid leaning back excessively as you pull the bar down. Start with a manageable weight and increase gradually as your strength improves.
These strength-training exercises will provide a solid foundation for your swimming training. Remember, consistency is key in seeing improvements. Aim to incorporate these exercises into your workout routine two to three times a week. And as always, don’t forget to warm up before starting your workouts and cool down afterwards. Finally, listen to your body and rest when needed. Happy training!
6. Bench Press
Bench press is a powerful strength training exercise that primarily works on the pectoralis major, triceps, and deltoids. These muscles are crucial for swimmers as they provide strength and endurance for strokes.
For this exercise, you’ll need a bench and a barbell. Lie back on the bench, grasp the barbell with your hands slightly wider than shoulder-width apart. Lower the bar to your chest, then push it back up to the starting position to complete one rep. Aim for ten to fifteen reps.
While performing this exercise, it’s important to maintain control over the barbell and avoid arching your back excessively. As a beginner, start with a lighter weight and gradually increase it as your strength improves. Remember, it’s essential to have a spotter when performing this exercise for safety.
7. Resistance Band Rows
Resistance band rows are effective training exercises for swimmers to strengthen the upper body, focusing on the lats and rhomboids. These muscles are engaged during the pull phase of every stroke, giving you power and speed in the water.
To perform this exercise, you’ll need a resistance band. Secure the band around a sturdy post at waist height. Stand facing the post with the band in both hands. Pull the band towards you, squeezing your shoulder blades together. Slowly return to the starting position to complete a rep. Aim for ten to fifteen reps.
Ensure your movements are controlled and your back is straight throughout the exercise. The resistance should be enough to challenge you but not so much that it compromises your form.
Conclusion
Strength training is a vital component of swim training, particularly for beginner swimmers. The top exercises such as pull-ups, planks, goblet squats, Russian twists, lat pull-downs, bench press, and resistance band rows, target the key muscles used in swimming. These exercises build strength, enhance endurance, and improve flexibility, ultimately enhancing your swimming performance.
Olivier Poirier-Leroy, an experienced swim coach, suggests that beginner swimmers should focus on performing these exercises correctly rather than focusing on the amount of weight lifted. He further emphasizes the importance of consistency in training and suggests incorporating these exercises into your routine two to three times a week. Don’t forget to rest when needed and always include yards of easy swimming, or ‘swim yards’ in your training to help your body recover and adapt.
Remember, a typical swim workout may involve yards of freestyle or using a pull buoy, but including dryland training exercises, such as these, can significantly improve your technique and endurance in the water. As you progress, you can modify these exercises or add new ones to keep your training challenging and engaging.
Lastly, remember to listen to your body. Rest when you need to, and ensure you’re giving your body the fuel it needs to perform. Happy training and see you in the pool!
