Discover Top Posts Tagged with #dryland workout

Forward Dumbbell Deltoid Raise | Dryland Workout | Technique Explained

Dumbbells used: https://swimcore.co.uk/dumbbells

The anterior deltoid, the primary muscle engaged throughout this exercise, is a key player in the recovery process of the butterfly, breaststroke, and especially backstroke.

During butterfly, it is active during the second half of the recovery, and during breaststroke, it contributes by guiding the movements of the arm and hand from underneath the swimmer's chest to a fully extended and elongated position, maximising the efficiency of the stroke.

The entire recovery phase of backstroke, from water exit until reentry, also relies on recruitment of the anterior deltoid. As the speed of the stroke increases and the need for rapid recovery increases, so does the demand places on the muscle.

VARIATION: Forward Deltoid Raise With Tubing Find Tubing Here: https://swimcore.co.uk/tubing Tubing targets the same muscles, but because of the ease of varying the resistance by simply stretching or slackening the exercise tubing, this variation may be better than the dumbbell variation for an on-deck dryland program.

WEBSITE: https://swimcore.co.uk/

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://www.facebook.com/swimcoreuk/

INSTAGRAM: https://www.instagram.com/swimcore.uk/

TWITTER: https://twitter.com/Swimcore1

PINTEREST: https://www.pinterest.co.uk/swimcoreuk/

Swimcore

#Forward Dumbbell Deltoid Raise #swimcore #swimming #shoulder exercise #dryland workout #dryland program #swimming dryland #workout #shoulders deltoid raise technique

Tricep Kickback With Elastic | Dryland Workout | Technique Explained

WORKOUT PROGRAM: https://swimcore.co.uk/workout-plan/intermediate-1-month-plan/

This variation is useful when performing dryland exercises with a resistance band on a pool deck where no exercise bench is available to brace yourself. The amount of tension initially places on exercise cord should be light enough to allow you to reach the full 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.

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.

EQUIPMENT USED

Resistance Band: https://swimcore.co.uk/restistance-band

Resistance Band: https://amzn.to/39YdT9T

WEBSITE: https://swimcore.co.uk/

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://www.facebook.com/swimcoreuk/

INSTAGRAM: https://www.instagram.com/swimcore.uk/

TWITTER: https://twitter.com/Swimcore1

PINTEREST: https://www.pinterest.co.uk/swimcoreuk/

Swimcore

#Triceps kickback #triceps workout #triceps exercise #swimming dryland #dryland workout #dryland swimming #dryland #workout #swimming #swimcore #workout dryland #triceps kickback with resistance band

Squat With Medicine Ball | Dryland Workout | Technique Explained

WORKOUT PLAN: https://swimcore.co.uk/workout-plan/

SAFETY TIPS: Improper squat technique is one of the leading causes of injuries during dryland or weight-room training. Be sure to start with a lightweight and add weight only when you have become comfortable with performing the lift and have had a certified strength and conditioning professional review your technique.

SWIMMING FOCUS: Squats are a good all-around exercise because they recruit all major muscles groups of the lower extremity. Increasing the strength of the knee extensor transfers to improved force generation and endurance when kicking, regardless of stroke.

Strengthening of the gluteal muscles, specifically the gluteus maximus, helps to improve the force that is generated with the extension of the hip during breaststroke kick. Because of the similarities in the movements performed in squats and starts, particularly flat starts, squat should be a mainstay exercise for enhancing a swimmer's start.

Extra caution should be used because of the potential for injury to the low back or knees. To protect the low back, beginners should start with just the bar until they are fully comfortable with the exercise. Emphasising tightening of the core musculature will also help protect the low back.

The most common causes for injury to the knee are shifting of the knees forward past the toes or allowing the knees to collapse inward when squatting down.

EQUIPMENT USED:

- Medicine Ball: https://amzn.to/2x3nb7i

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://www.facebook.com/swimcoreuk/

INSTAGRAM: https://www.instagram.com/swimcore.uk/

TWITTER: https://twitter.com/Swimcore1

PINTEREST: https://www.pinterest.co.uk/swimcoreuk/

Swimcore

#squat #squat workout #squat technique #dryland workout #swimcore #squat exercises #exercise #swimming #how to do squats #how to sqaut correctly #squat form #how to squat #squats

Diagonal Medicine Ball Lift | Dryland Workout | Technique Explained

WORKOUT PROGRAM: https://swimcore.co.uk/workout-plan/intermediate-1-month-plan/

The overhead reaching component of the exercise helps swimmers, particularly backstrokers, develop confidence and strength when initiating their stroke.

The combined diagonal and rotational movements make this a good exercise for strengthening the core musculature while at the same time enhancing the linkage between the upper extremity and lower extremity.

The leg component helps all swimmers improve their strength during starts and turns. Backstroker will find the exercise particularly useful because it is a dryland exercise that allows them to focus on linking the movements of their arms and legs in a manner similar to that used in performing a start off the wall.

Added emphasis can be placed on the legs by deepening the squat at the start of the exercise. As with other lower-extremity exercises, be sure that the knee does not translate past the tips of the toes. To incorporate the trunk rotational movement, visually focus on following the path of the hand while performing the entire movement.

A good way to introduce this exercise to young swimmers is, to begin with, no resistance and later use a low-weight medicine ball.

Using the medicine ball for resistance allows you to add an explosive component to the exercise. When performing the movement pattern with a medicine ball, emphasise throwing the medicine ball up and over one shoulder, focusing on reaching high over the shoulder.

#Diagonal medicine ball lift #dryland workout #workout #dryland swimming #swimcore #whole body workout #whole body #exercise #fitness #whole body workout swimmer #medicine ball #medicine ball exercises #muscles #swim #swim muscles

Physioball Upper Trunk Rotation | Dryland Workout | Technique Explained

The rotational movements performed during the exercise are useful for strengthening the oblique muscles, which in turn will help to strengthen the linkage between the legs and arms during freestyle and backstroke. This exercise also improves awareness and control of the hip position, which can help a swimmer who is having trouble keeping the hips elevated when swimming backstroke.

The degree of rotational movement performed during the exercise depends on the ability to keep the hips straight, meaning that the shoulders should be rotated until the hip position can no longer be controlled. When just learning how to perform the exercise or for those with weak core musculature, the best approach is to keep the rotational movements small and focus initially on maintaining the bridge position for a 60-second hold.

As proficiency with the exercise increases, the focus can be shifted toward increasing the rotational movements of the upper body and performing a set number of repetitions.

7-Days Free Trial: https://swimcore.co.uk/aaptiv

EQUIPMENT USED:

Physioball: https://amzn.to/2UMolgo

WEBSITE: https://swimcore.co.uk/

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://swimcore.co.uk/facebook

INSTAGRAM: https://swimcore.co.uk/instagram

TWITTER: https://swimcore.co.uk/twitter

PINTEREST: https://swimcore.co.uk/pinterest

LINKEDIN: https://swimcore.co.uk/linkedin

Swimcore

#swimcore #dryland #workout #dryland workout #Physioball Upper Trunk Rotation #upper trunk exercise #exercises #swimming #swimming dryland #physioball #core exercise

Flutter Kick | Dryland Workout | Technique Explained

This is an excellent exercise to transition to after mastering the Hollow Hold. As with the Hollow Hold, the main emphasis should be on keeping the low back in a stable and fixed position.

If the low back begins to arch, the abdominal musculature is no longer holding the low back in a stable and stationary position and it is being overpowered by the hip flexors.

Incorporation of the flutter kicking motion makes this exercise particularly useful to freestyle and backstroke swimmers. To avoid relying on the hands to hold the upper body in its curled position, perform this exercise by holding your hands 1 inch (2.5 cm) off the ground.

WEBSITE: https://swimcore.co.uk/

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://www.facebook.com/swimcoreuk/

INSTAGRAM: https://www.instagram.com/swimcore.uk/

TWITTER: https://twitter.com/Swimcore1

PINTEREST: https://www.pinterest.co.uk/swimcoreuk/

Swimcore

#swimcore #dryland workout #Flutter Kick #dryland #physioball #abdomen exercise #exercises #abs workout #workout

Squat With Medicine Ball | Dryland Workout | Technique Explained

WORKOUT PLAN: https://swimcore.co.uk/workout-plan/

The most common causes for injury to the knee are shifting of the knees forward past the toes or allowing the knees to collapse inward when squatting down.

EQUIPMENT USED:

- Medicine Ball: https://amzn.to/2x3nb7i

ONLINE SHOP: https://swimcore.pro/

FACEBOOK: https://www.facebook.com/swimcoreuk/

INSTAGRAM: https://www.instagram.com/swimcore.uk/

TWITTER: https://twitter.com/Swimcore1

PINTEREST: https://www.pinterest.co.uk/swimcoreuk/

Swimcore

#squat #squat workout #squat technique #dryland workout #swimcore #squat exercises #exercise #swimming #how to do squats #how to sqaut correctly #squat form #how to squat #squats

#dryland workout

Trending Tags

Recently Viewed Tags

#dryland workout