You think success in the pool only comes from training in the water? Think again! Here are some exercises you should be factoring into your dryland workouts if you want to see improvements in your in-pool performance.
Dead-bugs are an excellent core exercise, especially for swimmers. Cross-lateral movements involved in swimming can be translated to this on-land exercise as it challenges your core to maintain posture and stability. Remember to keep your bent knee at 90 degrees while your opposite leg extends nearly all the way to the ground, and you’ll feel your core working.
As we swim, our core does a lot of work to keep the body straight. Wiggling side-to-side instead of maintaining proper body position will cause your efficiency to plummet. Paloff presses help train the anti-rotational muscles in your core to keep you looking good in the water.
Pull-ups really are a swimmer’s best friend. In every stroke in swimming, an efficient pull is integral to speed and power, and pull-ups are a great way to train your pull on land. If you can’t do a bodyweight pull-up, that’s okay! Try banded pull-ups or progressive pull-ups to build your way up.
Aside from exercises for general conditioning, there are certain dryland exercises that may improve aspects of your specific stroke. Here’s one for each stroke to get you started: