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PART ½: ANATOMY & SPECIFIC DRYLAND EXERCISES SWIMMING – UPPER BODY

By Zied Abbes


This article is for you to level up while you are home and provide you with an understanding of how each exercise can directly benefit you as a swimmer.


1. Primary Muscle: Triceps Brachii ---> Extension during the final phase of the pull



Exercises:



2. Primary Muscles: Triceps brachii, pectoralis major



Exercises:


3. Primary Muscle: Biceps brachii à final portion of the pull phase during breaststroke / Flip Turns



Exercises:


4. Primary Muscle: Deltoid à Strengthen the shoulder – Link between Trunk & Arms / Recovery Phase of the stroke


Exercises:


5. Primary Muscles: Latissimus dorsi + rhomboids, supraspinatus, trapezius à to improve their role as a dynamic stabilizer of the shoulder blade à decrease risk of injury



Exercises:

6. Primary Muscle: Serratus anteriorà Reduce risk of shoulder injury


Exercises:


7. Primary Muscle: Lower Trapezius


Exercises:


8. Primary Muscle: Infraspinatus, teres minor


Exercises:



9. Primary Muscle: Rectus abdominis (upper fibers) àstreamlining off starts and turns


Exercises:


10. Primary Muscles: Erector spinae



Exercises:



Reference:

Swimming Anatomy by Ian Mcleod-2010

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