by Mcleod Ian
Jerking body movements and swinging of the legs at the start of the movement are discouraged because they are a form of cheating.
VARIATION
Wide-Grip Pull-Up
The wider positioning of the hands gears the exercise more toward breaststroke and butterfly swimmers who are trying to increase the strength of the midportion of the pulling phase.
Lat Pull-Down
Execution
1. Sit at the machine and use an overhand grip. Position your hands on the bar 6 to 8 inches (15 to 20 cm) wider than the width of your shoulders.
2. Pull the bar down to your upper chest, arching your back slightly.
3. Focus on tightening your lats and pinching your shoulder blades together.
4. Slowly return to the starting position.
Muscles Involved
Primary:Latissimus dorsi
Secondary:Lower trapezius, rhomboid major, rhomboid minor, teres major, biceps brachii, brachialis
Swimming Focus
The lat pull-down is a good all-around exercise for targeting the latissimus dorsi and has a beneficial effect on the pulling phase of all four competitive strokes. Although the body movements performed are similar to those used in pull-ups, lat pull-downs offer the advantage that the resistance is variable and does not depend on body weight. When performing the exercise, focus on keeping your elbows high to mimic more closely the catch position of the pull phase. Although arching your back slightly when bringing the bar down to your chest is OK, avoid leaning backward and using your body weight instead of your latissimus dorsi to pull the weight down.
SAFETY TIP
Perform the exercise as illustrated. The more traditional lat pull-down, in which the bar is brought behind the head to the base of the neck, places extra stress on the shoulder joints.
VARIATION
Single-Arm Lat Pull-Down
Isolating the exercise to one arm allows you to add a rotational trunk movement that more closely mimics the movements performed while swimming. Single-arm isolation also allows extra emphasis to be placed on scapular retraction.
Standing Straight-Arm Pull-Down
Execution
1. Stand facing the pulley machine. Using an overhand grip, position your hands slightly wider than the width of your shoulders.
2. Holding your elbows in 30 degrees of flexion, pull the bar down to your thighs in an arcing motion.
3. Bring the bar to within 1 inch (2.5 cm) of touching your thighs and then slowly return to the starting position.
Muscles Involved
Primary:Latissimus dorsi, pectoralis major
Secondary:Lower trapezius, teres major, triceps brachii
Swimming Focus
Similar to the lat pull-down, the standing straight-arm pull-down is beneficial for swimmers because the start of the exercise targets the latissimus dorsi in an overhead elongated position, thus strengthening the initial portion of the pulling phase. An added benefit of the straight-arm pull-down is that it takes the arms through a much larger range of motion than do chin-ups, pull-ups, and lat pull-downs. By helping to strengthen the muscles through the entire pulling motion, the exercise is more specific to the demands of swimming.
A key to isolating the latissimus dorsi during the exercise is to maintain the elbows in a fixed position and to keep the elbows high during the entire motion. Allowing the elbow position to change during the exercise shifts the demands of the exercise from the lats to the triceps brachii. Holding the torso still is also important. Bobbing or dipping of the torso is a form of cheating.
Double-Arm Seated Machine Row
Execution
1. Sit on a bench facing a pulley machine. Grab the pulley handles so that your palms are facing each other.
2. Keeping your back perpendicular to the floor, pull the handles in toward your lower chest.
3. Pinch your shoulder blades together and pause in the ending position.
4. Return to the starting position by slowly lowering the weight.
Muscles Involved
Primary:Latissimus dorsi
Secondary:Trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii
Swimming Focus
This exercise builds strength in the latissimus dorsi. It can be particularly beneficial to the breaststroker who wants to increase the strength of the latter half of the pull when the hands are brought together in the midline of the body. By targeting the secondary muscles, particularly the scapular retractors, the exercise enhances the scapular retraction that takes place during the final portion of the breaststroke pulling phase as well as the scapular retraction that is vital to an efficient recovery phase during butterfly. Strengthening of the scapular stabilizers also helps to stabilize the scapula, which generates a stronger base of support for the entire shoulder girdle.
Altering the weight used during the exercise shifts the emphasis to different muscles. Lighter weights allow a greater degree of scapular retraction, thus placing more focus on the rhomboid major, rhomboid minor, and trapezius. In contrast, increasing the weight places more demand on the latissimus dorsi at the sacrifice of decreasing the amount of scapular retraction that is performed. To isolate the muscles of the shoulder girdle and arms, avoid leaning backward while performing the exercise.
Bent-Over Single-Arm Row
Execution
1. Holding a dumbbell in one hand, support your upper body with your free hand and knee on an exercise bench.
2. Keeping your spine straight, pull the dumbbell upward to your torso.
3. Raise your elbow as high as possible and pinch your shoulder blade back.
4. Slowly lower the weight to the starting position.
Muscles Involved
Primary:Latissimus dorsi
Secondary:Trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii, brachialis
Swimming Focus
Similar to the seated row, this exercise is valuable for the breaststroker who wants to strengthen the second half of the pull. It is also a good general strengthening exercise that any swimmer can use to develop the strength of the latissimus dorsi.
When performing the exercise with a lighter weight, more emphasis is placed on the scapular retracting muscles. Using greater weight shifts the focus to the latissimus dorsi. Head positioning during this exercise is important. As with swimming, looking upward drops the hips and arches the low back, whereas looking downward toward the feet rolls the shoulders forward. To maintain the correct positioning, focus on a spot on the floor that is in line with the hand that is bracing your upper body. To help protect your low back, set your core muscles while performing this exercise. Doing this helps prevent excessive rotation of your upper body, which is a form of cheating.
Standing Zeus
Execution
1. Stand sideways to the pulley. Begin with both hands pointing upward at the pulley, although only one hand will be grasping the stirrup handle.
2. Keeping one hand stationary, pull the handle toward your upper chest while simultaneously rotating your chest backward.
3. In the ending position, emphasize pinching your shoulder blade backward.
4. Return to the starting position.
Muscles Involved
Primary:Latissimus dorsi
Secondary:Trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii, brachialis, external oblique, internal oblique
Swimming Focus
This exercise ties movements of the shoulder girdle and arms to those of the trunk, in the process linking the recruitment of the latissimus dorsi to the internal and external obliques. This in turn strengthens the linkage between the arms and legs during freestyle and backstroke.
To emphasize the linkage between the core trunk musculature and the latissimus dorsi, focus on setting the core as described in the introduction to chapter 5. While performing the exercise, focus on keeping the elbow high throughout
the entire range of motion.
Lumbar Extension
Execution
1. Lie facedown, position the bolster just below your hips, and secure your ankles.
2. From a hanging position, raise your torso until your legs and upper body are in a straight line.
3. Slowly lower your upper body back to the hanging position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
This exercise targets the primary and secondary muscles in a manner that is beneficial to several demands encountered while swimming the four competitive strokes. Butterfly and breaststroke swimmers will benefit through strengthening of the undulating or wavelike body movements that are integral to their movement through the water. The exercise also helps to strengthen the underwater dolphin kick. The exercise can also improve the start by helping the swimmer extend into a streamlined position off the blocks or, in the case of backstroke, by helping the swimmer get off the wall and into the water.
SAFETY TIP
A slight degree of hyperextension, equal to the amount performed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
VARIATION
Lumbar Extension With Rotation
A rotational component can be added to the ending position to mimic the long-axis rotation that the trunk undergoes during freestyle and backstroke swimming. Be careful to avoid hyperextending your back in the process of adding in the rotation component.
Physioball Back Extension
Execution
1. Begin facedown with a physioball positioned under your hips. Stabilize your upper body by resting your hands on the ground. Your legs should be straight, with just your toes touching the ground.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Pause at the top of the movement, using only your fingertips for balance.
4. Slowly return to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
The motions performed during this exercise closely mimic the undulating and wavelike body movements performed during butterfly, breaststroke, and underwater dolphin kicking. Although the exercise recruits the same muscles as the lumbar extension exercise, the range of motion performed is more limited, decreasing its benefit to enhancing starts. While performing the exercise, keeping the cervical spine and head in line with the rest of the spine is important in maintaining proper positioning of the lumbar and thoracic spine.
SAFETY TIP
A slight degree of hyperextension, equal to the amount per- formed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
Physioball Prone Superman Progression
Execution
1. Begin facedown with a physioball positioned under your hips.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Move one arm to the streamlined position and use the other for balance.
4. Move the second arm to the streamlined position.
5. Hold this body position tightly for two to four seconds.
6. Reverse the movements.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
Although this looks like a straightforward exercise, it is challenging to perform because it depends not necessarily on strength but on the ability to react dynamically to the challenge of balancing on the physioball while simultaneously holding the streamlined body position. Balance can be improved by first becoming comfortable with the physioball back extension exercise previously described. To transition into performing the full streamline, begin by alternating a single arm into the streamlined position while using the other hand for balance. You will find the exercise easier to perform by focusing first on positioning the legs and then slowly bringing the arms into position, rather than trying to get into position quickly. Slightly deflating the physioball will also make the exercise easier to perform.
Physioball Prone Streamline
Execution
1. Begin with a physioball positioned under your abdomen. Brace your feet against a wall.
2. Push with your legs, rolling out over the ball until your body is in a straight line from your heels to the tip of your head.
3. As you extended your body forward, bring the arms into a streamlined position.
4. Slowly return to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
The goal of this exercise is to develop strength and confidence in holding a streamlined position. An advantage of this exercise is that on land, unlike in the water, a swimmer can be directly provided with feedback while holding the streamlined position.
A good place to start is the intermediate position, in which the arms are held along the sides instead of overhead as in a streamline. The transition from the intermediate to the advanced position can be progressed by reaching out with one arm at a time. The difficulty of the exercise can be varied by altering the positioning of the physioball. Positioning the ball closer to the feet increases the difficulty of the exercise, and moving it closer to the head makes the exercise easier.
Physioball Bridge
Execution
1. Lie on your back and position a physioball under your calves.
2. Tighten your core muscles and lift your hips toward the ceiling.
3. Hold your body in a straight line from your ankles to your shoulders.
4. Slowly lower back to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, rectus femoris, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
This exercise does an excellent job of tying activation of the gluteal and hamstring muscles to the core. Although you are facing upward when performing this exercise, it will strengthen the muscles that contribute to the undulating body movements that are performed during butterfly, breaststroke, and dolphin kicking.
Before raising your hips off the ground, set your core as described in chapter 5. Doing this will isolate the exercise to the primary and secondary muscle groups and prevent injury to the low back. The difficulty of the exercise can be varied by altering the position of your feet on the ball. The less contact you have with the ball, the more difficult the exercise will be. The highest level of difficulty occurs when only your heels are touching the top of the ball. This exercise also serves as the foundation for the physioball hamstring curl described in chapter 7.
SAFETY TIP
Make sure that you maintain shoulder contact with the ground. You should not feel pressure on the head or neck when performing this exercise.
VARIATION
Single-Leg Physioball Bridge
This advanced version of the exercise should be initiated after you are able to maintain good control of your hips while performing the bridge exercise. The ultimate goal is to hold the hips in the bridged position, lift one leg for 5 seconds, lower it back to the ball, lift the opposite leg for 5 seconds, and then continue this alteration for 60 seconds.
CHAPTER 7
LEGS
Strong legs are a critical component to reaching your true potential as a swimmer. They are not only the basis for having a powerful and efficient kick but also the key to driving your body off the starting blocks and turn walls. They also play an often overlooked role as a member of
the kinetic chain by balancing your stroke mechanics and contributing to a tight streamline.
The lower extremity consists of three major joints—the hip, the knee, and the ankle. Five bones make up the three joints. The pelvis serves as the link between both legs and the torso. Each thigh is composed of a single long bone called the femur. The lower leg contains the tibia and fibula. The talus is the bone that serves as the connecting point between the ankle and lower leg. The hip joint is formed by the bony socket of the pelvis, called the acetabulum, and the head of the femur, which is shaped like a ball. The knee is the junction of the femur and the tibia, and the ankle is composed of the lower ends of the tibia and fibula and the upper part of the talus.
As a ball-and-socket joint, the hip is capable of a wide range of movements that can be described in three pairs. Flexion involves lifting the thigh upward toward the ceiling as if you are lifting your leg to climb a set of stairs. Extension is movement of the thigh backward. Abduction occurs when the leg is moved to the side away from the midline of the body, and adduction is the movement of bringing the leg back toward the midline of the body. Internal rotation is the process of touching the big toe of each foot together along the midline of the body. External rotation is the opposite and allows you to touch the back end of both heels together.