Execution
1. Position yourself on a dip bar. Support your body weight with your elbows almost locked.
2. While lowering your chest downward, lean your upper body forward.
3. Stop when your upper arms are parallel to the floor or when you feel a stretch in the front part of the shoulders.
4. Push yourself upward until your elbows are almost locked.
Muscles Involved
Primary:Pectoralis major, triceps brachii, anterior deltoid
Secondary:None
Swimming Focus
This exercise targets both the pectoralis major and the triceps brachii, which will carry over to benefit all four strokes, contributing primarily to the pull phase. The exercise will be particularly useful to breaststrokers because it closely mimics the final portion of the underwater pull performed off the start and each turn wall. Depending on the angling of the torso, the focus of the exercise can be switched from the pectoralis major to the triceps brachii. Leaning forward will focus more on the pectoralis major, whereas maintaining a vertical, upright orientation of the chest will emphasize the triceps brachii.
SAFETY TIP
When performing this exercise, do not let the shoulders drop below the elbows. Lower your body only until you feel a stretch in the front part of the shoulders. This exercise is best reserved for the early part of the season when yardage demands are low and the shoulders can handle the extra stress of the exercise. Young swimmer should avoid this exercise.
Standing Double-Arm Medicine Ball Throw Down
Execution
1. Using both hands, lift the medicine ball up over your head.
2. Forcefully throw the medicine ball downward, targeting a spot on the ground 1 foot (30 cm) in front of your feet.
3. Catch the medicine ball as it bounces up off the ground.
Muscles Involved
Primary:Pectoralis major, latissimus dorsi
Secondary:Serratus anterior
Swimming Focus
This exercise is one of the few that targets both the pectoralis major and latissimus dorsi in an explosive manner. It strengthens the initial portion of the pull phase for all four strokes, which is useful in making a quick transition from hand entry to a high-elbow position. Breaststrokers will find this exercise particularly beneficial because it is similar to the underwater pull that is performed off the start and each turn wall.
Keys to getting maximum benefit from the exercise begin with initiating the throw with the arms in an elongated position. This positioning will help ensure that the exercise is initiated with a tall, upright posture. A second key is making an explosive yet controlled throw and continuing the throw until you release the ball at the hips.
Supine Medicine Ball Partner Pass and Catch
Execution
1. Lie on the ground with your knees bent and feet flat on ground.
2. Have your partner stand 4 to 5 feet (120 to 150 cm) away, out past your feet.
3. From an overhead position, forcefully throw the medicine ball to your partner, releasing it as your hands pass shoulder level.
4. Allow your hands to follow through until they are by your side.
Muscles Involved
Primary:Pectoralis major, latissimus dorsi
Secondary:Serratus anterior
Swimming Focus
Similar to the standing double-arm medicine ball throw down, this exercise targets both the pectoralis major and latissimus dorsi in an explosive manner. The primary difference between the two exercises is the release point of the medicine ball. In this exercise the medicine ball is released as the hands pass the shoulders. The main benefit of the exercise is that it strengthens both the pectoralis major and latissimus dorsi in an overhead position. This benefit will enhance your confidence and strength during the initial portion of the pull phase for all strokes.
A key to maximizing the benefits of the exercise is to initiate the throw with the arms in an elongated position. You can accentuate this positioning by catching the medicine ball passed to you by your partner, decelerating the ball, and then quickly reversing its direction to initiate the throwing motion.
Wheelbarrow
Execution