Swimming Anatomy
Page 3
The elbow divides the arm into an upper and lower component. The elbow is a hinge joint restricted to two movements, extension and flexion. Elbow extension occurs when you straighten your arm, moving the forearm away from the upper arm. Elbow flexion is the opposite, involving bending the forearm toward the upper arm. The structural framework of the upper arm is the humerus. The lower arm, typically called the forearm (figure 2.1, a-b), is supported by the radius and ulna. These three bones are the major attachment sites and levers upon which the muscles of the arm and forearm originate and act on. The two primary muscle groups in the arms that are the target of the strengthening exercises in this chapter are the elbow extensors and elbow flexors. Both contribute to the maintenance of proper arm position and propulsion during each of the four competitive strokes.
Figure 2.1 Forearm: (a)front and (b)back.
The primary elbow extensor is the triceps brachii (figure 2.2). Tricepsrefers to its three heads of proximal attachment, and brachii refers to its origination in the arm. The medial and lateral heads arise from attachment sites on the humerus, and the long head crosses the shoulder joint and arises from the scapula (shoulder blade). The three heads unite to form the tendon that crosses behind the elbow joint and inserts onto the olecranon process of the ulna. The olecranon process forms the tip of the elbow when it is bent to 90 degrees. A much smaller triangular muscle called the anconeus assists the triceps in extending the elbow joint and is important as an elbow stabilizer. The anconeus is intimate with the lateral head of the triceps brachii; sometimes the fibers of the two muscles blend into one another.
The primary elbow flexors are the biceps brachii and the brachialis (figure 2.3). As the name implies, the biceps has two heads, a long and a short, both of which cross the shoulder joint and attach to the scapula. The two heads fuse to form a common tendon that crosses the front of the elbow joint to attach to the radius approximately 1.5 inches (4 cm) past the elbow. Besides being an elbow flexor, the biceps brachii contributes to the forearm movement of supination, which is the position when the palm is facing up. Your hands would be in this position to carry a bowl of soup. The brachialis lies beneath the biceps brachii and arises at the midpoint of the humerus. It attaches to the ulna just after it passes anteriorly to (in front of) the elbow joint. A smaller muscle that at times contributes to elbow flexion is the brachioradialis. This muscle arises from the lateral aspect of the humerus just above the elbow and travels along the outer part of the forearm to attach to the radius just above the wrist joint.
Despite difference in stroke mechanics, freestyle, butterfly, and backstroke have similar activation patterns of the elbow flexors and extensors during the pull phase. As the swimmer progresses through the catch, the elbow moves from full extension to a position of 30 to 90 degrees of elbow flexion at midpull, depending on the stroke and the swimmer’s mechanics. The primary muscles responsible for generating the change in elbow position and, when necessary, maintaining the elbow in a fixed position of flexion are the biceps brachii and brachialis. After the elbow reaches a point of maximal flexion during the midpull, it progresses into an extended position during the remainder of the pull phase. This action aids in generating propulsive forces and is brought about primarily by active recruitment of the triceps brachii. The degree of the propulsive force generated depends on the point in the pull phase at which the swimmer removes the hand from the water to initiate the recovery phase. In freestyle and butterfly many coaches are now teaching their swimmers to begin the recovery process as the hand reaches the hip, before the elbow is fully extended. Meanwhile, backstroke mechanics involve the catch phase, terminating with full extension of the elbow joint.
Figure 2.2 Triceps brachii.
Figure 2.3 Biceps brachii, brachialis, and brachioradialis.
Unlike in the other strokes, during the initial portion of the pull phase of the breaststroke the triceps brachii is the primary muscle that is active at the elbow joint, functioning to maintain the elbow in a position near full extension. As the hands begin to turn inward marking the transition from the outsweep to the insweep, the muscle activation patterns at the elbow begin to change. The elbow flexors (biceps brachii and brachialis) activate to bring the elbow into a flexed position, a movement that aids in the generation of propulsive force. As the swimmer transitions into the recovery phase, the recruitment pattern changes again. The triceps brachii becomes activated to extend the elbow joint, thereby straightening the arm and preparing the swimmer to begin the next pull phase.
As you read through the remainder of the chapter you will see that several of the exercises involve movement at a single joint, the elbow, specifically targeting only the elbow extensors (triceps brachii) or the elbow flexors (biceps brachii and brachialis). These isolation exercises are best placed at the end of your dryland program to avoid fatiguing a single muscle group early in the workout program. A final consideration is that between the two muscle groups, the elbow extensors are more active during the swimming movements. Therefore, you should aim for a 2:1 ratio between exercises that target the extensors and the flexors.
When performing upper-body exercises, be sure to set the shoulder blades for stability before performing the exercise. For any exercise, set the core as well. See the sidebar below for instructions about how to do this.
Setting the Shoulder Blades and the Core
Setting the shoulder blades:When performing upper-extremity exercises, particularly those that target the shoulder joint, you should set the shoulder blades into a stable position. The setting movement involves pinching the shoulder blades backward and downward, as if you were trying to put your shoulder blades in the back pockets of your pants. In the process of setting the shoulder blades, avoid shrugging the shoulders upward because this action shifts the focus of the exercise from the lower fibers of the trapezius muscle to the upper fibers, which are typically already overdeveloped in most swimmers.
Setting the core:Before performing any exercise you should make a conscious effort to set the core. By setting the core you establish a foundation of support upon which the exercising muscles are able to exert their forces. You should also stabilize the low back, reducing the risk of injury. Setting the core involves simultaneously contracting the abdominal, low back, and gluteal muscles as if they are a corset that encircles the abdominal region. See chapter 5, page 87, for more information about setting the core.
Standing Double-Arm Triceps Pushdown
Execution
1. Stand facing a pulley machine with a high cable attachment. Grasp the handlebar at chest level using an overhand grip so that your hands are slightly less than shoulder-width apart.
2. Holding your elbows tight at your sides, extend the forearms until the elbows are almost locked.
3. Slowly lower the weight stack until it is 1 inch (2.5 cm) above the resting stack and your hands are back to the start position.
Muscles Involved
Primary:Triceps brachii
Secondary:Anconeus, wrist and finger flexors
Swimming Focus
Although this exercise is effective at targeting the triceps brachii and will produce benefits across all four strokes, it is particularly valuable to breaststrokers because it mimics the final portion of the underwater pull performed off the start and each turn wall.
When performing the exercise you should maintain an upright posture and try to generate the force necessary to move the weight solely by tightening your triceps brachii. Because swimmers have a predisposition to a rounded-shoulder posture, you can easily develop the bad habit of leaning into the cable and cheating by bouncing your upper body at the start of each repetition.
VARIATION
Standing Double-Arm Triceps Pushdown With Rope
In the starting position your hands are at your midline. As the elbows are extended, the hands pull the ends of the ropes outward so that when the elbows are almost locked the hands are shoulder-width apart. The added lateral movement isolates the lateral
head of the triceps brachii.
Dumbbell Kickback
Execution
1. Holding a dumbbell in one hand, support your upper body with your free hand and a knee on an exercise bench.
2. With your upper arm parallel to the floor and your forearm vertical, raise the dumbbell upward until the elbow is almost locked.
3. Lower the dumbbell back to the 90-degree bent-elbow position.
Muscles Involved
Primary:Triceps brachii
Secondary:Posterior deltoid, latissimus dorsi, anconeus, wrist and finger flexors
Swimming Focus
Dumbbell kickbacks help strengthen the triceps brachii because they move the elbow through the final 90 degrees of extension, an important range when trying to enhance the propulsive forces generated during the final portion of the pull during freestyle, butterfly, and especially backstroke.
Slow, controlled movements are the key to maximizing the benefits of this exercise. The best way to enforce this is to pause for one to two seconds when the arm is fully extended, with a focus on squeezing the triceps tight, and to pause for one to two seconds when the arm is in the 90-degree bent-elbow position. This approach will prevent you from generating a pendulum-like swinging motion with the dumbbell, which is a form of cheating.
SAFETY TIP
As in swimming, your head must stay in alignment with your spine. Lifting your head up will lead to arching of the back, and looking down at your feet will roll your shoulders forward. Either action will take the spine out of its safe zone and increase the potential for an exercise-related injury.
VARIATION Dumbbell Kickback With Tubing
This variation is useful when performing dryland exercises on a pool deck where no exercise bench is available to brace yourself. The amount of tension initially placed on the exercise cord should be light enough to allow you to reach the fully extended ending position. This exercise can be modified so that both arms do the kickbacks at the same time. Be sure to move in a slow, controlled manner and to avoid bouncing the upper body.
Close-Grip Push-Up
Execution
1. Facedown, slide both hands under your chest so that your thumbs touch along the midline of your body at nipple level. Your toes support your lower body.
2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Triceps brachii, pectoralis major
Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors
SAFETY TIP
If you are currently having shoulder pain or have a history of shoulder problems, avoid dropping too far into the ending position because doing so places extra stress on the shoulder joint. A good guideline to follow is to stop when the shoulders reach neutral. Because of the potential for increased stress on the shoulders, young swimmers who are still working to develop their overall shoulder strength should avoid this exercise.
Swimming Focus
Push-ups are one of the best dryland exercises because they can be performed anywhere and do not require any equipment. Another benefit is that they place the shoulder in what is called a closed-chain position; exercises that do this significantly enhance the recruitment of stabilizing muscles surrounding the shoulder joint.
While performing this or any other type of push-up, one of the main focuses should be on maintaining the body in a straight line from the ankles to the top of the head, just as if you were in a streamlined position in the water. A common mistake is to take the head out of line with the rest of the spine, which will lead to either arching of the back or dropping the hips to the ground. Maintaining proper form, especially a straight spine, is important; therefore, those who cannot maintain this position should modify the exercise by starting on their knees instead of their toes.
VARIATION
Close-Grip Push-Up With Medicine Ball
To increase the complexity and difficulty of this exercise, try using a medicine ball as the base of support. Choose a medicine ball that is approximately half the width of your chest. Position the ball so that its center is aligned with the middle of your chest and in line with your nipples.
Close-Grip Bench Press
Execution
1. Lie face up on a bench and grasp the bar using an overhand grip with your hands spaced 8 to 12 inches (20 to 30 cm) apart.
2. Lower the bar to a point just below the nipple line and allow your elbows to drift out at a 45-degree angle.
3. As soon as the bar touches your chest, reverse the movement.
Muscles Involved
Primary:Triceps brachii, pectoralis major
Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors
Swimming Focus
This exercise has an advantage over close-grip push-ups because using weights as the form of resistance allows variation in the amount of stress placed on the triceps. Therefore, it can be used by swimmers who are unable to perform close-grip push-ups with the proper technique because of a lack of strength, as well as by swimmers who cannot sufficiently overload their triceps with close-grip push-ups because their triceps are so well developed.
When performing the exercise, allow the elbows to drift outward at a 45-degree angle to help isolate the triceps.
SAFETY TIP
From an injury prevention standpoint, the wrists must be kept in a neutral position when performing this exercise. If wrist pain occurs, try to increase the width of the grip. The exercise will target the triceps as long as the hand grip is less than shoulder-width. As an additional cautionary note, if you are currently experiencing shoulder pain or have a history of shoulder injury, modify how far you lower the bar by not letting the elbows pass below the level of the bench.
Before adding this exercise to a program, you should be comfortable with performing a normal bench press exercise as described in chapter 4 (page 70).
Medicine Ball Chest Pass
Execution
1. Stand about 8 to 12 feet (2.4 to 3.6 m) away from a partner.
2. With the medicine ball (5.5 to 11 lb, or 2.5 to 5 kg) at middle chest level, throw the ball by forcefully extending your elbows, targeting your partner’s chest.
3. Your partner should catch the ball with the arms just shy of full extension and decelerate it in a controlled manner.
Muscles Involved
Primary:Triceps brachii, pectoralis major
Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors
Swimming Focus
One of the primary points of emphasis when performing medicine ball chest passes is that the throwing motion should be controlled but explosive in nature. This technique separates it from the other exercises, which are all performed in a slow and controlled manner. The explosive contraction helps develop power in the triceps. Additionally, the movements performed during the exercise are similar to those used during the open turns associated with butterfly and breaststroke. This exercise can be a great way to learn how to absorb and redirect momentum when performing open turns.
Tate Press
Execution
1. Lying flat on a bench, gently rest two dumbbells on your chest so that your palms are facing your feet and your elbows are pointing straight out from your chest.
2. While maintaining the upper-arm and elbow position, begin to straighten your arms, keeping the dumbbells in contact with each other.
3. At the halfway point, begin to rotate the dumbbells from their starting vertical orientation to a horizontal orientation. Maintain the contact between the dumbbells for the entire time.
4. Continue pushing the dumbbells upward until your elbows are fully extended.
Muscles Involved
Primary:Triceps brachii
Secondary:Anconeus, wrist and finger flexors
<
br /> Swimming Focus
The Tate press focuses on the lateral heads of the triceps brachii, making it a valuable exercise to include in a swimming dryland program.
One of the key components of this exercise is keeping the dumbbells in contact with each other during the entire exercise. To avoid potential injury, you must use an appropriate weight and avoid letting the dumbbells bounce off your chest when returning them to the starting position.
Barbell Biceps Curl
Execution
1. Grasp the bar using an underhand grip. Your hands should be spaced shoulder-width apart.
2. Without leaning back, curl the bar toward your chest in an arc until the bar is level with your shoulders.
3. Return the bar to its start position at arm’s length.
Muscles Involved
Primary:Biceps brachii
Secondary:Brachialis, forearm and finger flexors
Swimming Focus
Strengthening the biceps brachii and brachialis with this exercise will help with the initial catch component of the pull phase for backstroke. This exercise also enhances the second half of the pull phase during breaststroke. During these portions of the various strokes, maintaining the elbow in a flexed position is important. Loss of the flexed position by dropping the elbow during the freestyle catch, for example, leads to dramatic losses in power. The movements performed during this exercise also target the biceps brachii and brachialis in the same manner as they are utilized when performing flip turns.