As a competitive swimmer, you’re always looking for ways to improve your technique and shave off valuable seconds from your time. One way to do that is by incorporating gym exercises into your training routine. While swimming coaches often skip dryland training altogether, a carefully selected regimen can be beneficial for swimmers. 

Whether you’re attending a fitness club with a swimming pool, or preparing for a triathlon in San Diego, you have the chance to learn about effective gym exercises that will help you maintain your swimming technique and avoid injuries. Keep reading!

What gym exercises should swimmers do?

Swimming is a demanding sport that takes a lot of time and energy to perfect. Even the best swimmers in the world spend hours each week training in the pool. An effective dryland activity plan can prove to be helpful if performed twice a week and can pay off in the water. The focus should be on the following: 

• improved joint stability
• better hip, core, and shoulder rotation
• increased lower body strength
• a better range of motion
• enhanced coordination
• improved posture.

Your main goal as a swimmer should be to maintain good technique while swimming and to avoid injuries. The best way to achieve this is by following a well-designed program that takes into account your individual needs.

It’s important to note that not all gym exercises are beneficial for swimmers. In fact, some exercises can actually do more harm, for example: 

• Bodybuilding exercises: These types of exercises focus on building muscle size and are usually done with heavy weights. They can actually lead to a decrease in swimming performance.
• Plyometric exercises: These are high-intensity, explosive movements that can place a lot of stress on the muscles and joints. They are better suited for runners and athletes in other sports, such as track and field, and are not recommended for swimmers.

What gym exercises are best for swimmers?

To achieve the best result in water, an optimal workout regimen should help you improve increase lower body strength, joint stability on dry land, and enhanced coordination in the water. These exercises should be performed twice a week to see the greatest benefit.

Lateral lunge

Lateral lunges are beneficial  for swimmers because they target the muscles used in the freestyle stroke. This exercise also helps to improve balance and stability.

How to do it: Start with your feet shoulder-width apart and your hands on your hips. Step sideways with your right foot, then lunge down so both legs are bent at 90-degree angles. Return to the starting position and repeat on the other side.

Leg cradle

The leg cradle is an effective exercise for swimmers because it helps to improve range of motion and flexibility in the hips.

How to do it: Start by lying on your back with both legs extended straight. Place your right hand on your right ankle and gently pull your leg towards you while keeping your back flat on the ground. Repeat on the other side.

Pullups

Pullups are a great exercise for swimmers because they help to build upper body strength. They also target the muscles used in the butterfly stroke.

How to do it: Start by hanging from a pullup bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin clears the bar, then lower yourself back to the starting position. Repeat as many times as you can.

Squat jump

The squat jump is a great exercise for swimmers because it helps to build lower body power and explosiveness. This exercise also targets the muscles used in the freestyle stroke.

How to do it: Start by standing with your feet shoulder-width apart and your hands on your hips. Squat down until your thighs are parallel to the ground, then jump up as high as you can. Land softly and return to the starting position. Repeat for 30 seconds.

Medicine ball throw

The medicine ball throw is a great exercise for swimmers because it helps to improve upper body power and explosiveness. It also targets the muscles used in the breaststroke.

How to do it: Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball in both hands in front of your chest. Explosively throw the ball as far as you can. Catch the ball and repeat.

Mini band external rotation

The mini band external rotation is a great exercise for swimmers because it helps to improve shoulder stability and range of motion. It also targets the muscles used in the breaststroke.

How to do it: Start by tying a mini resistance band around your wrists and standing with your feet shoulder-width apart. Keeping your elbows at your sides, rotate your hands outwards. Return to the starting position and repeat.

Where can I find a reputable fitness club with a swimming pool in San Diego and the vicinity? 

When you wish to improve your swimming technique, remain healthy and strong at any age, lose weight, or relieve stress through water aerobics, you can find an ideal place just a couple of miles north of Point Loma. The Plunge San Diego has been there for nearly a century. Our doors are always opened for professional athletes, swimming enthusiasts, veterans, and novices. With our historical pool and well-equipped gym, you can easily pave the way to accomplishing your goals. Contact us today to find out more about what we have to offer!