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Looking for some effective dryland swimming exercises to do at home? Finding getting to the swimming pool tricky sometimes? Maybe you simply want to strengthen those swimming muscles to help give your overall technique a much needed boost.
Well you have found just the right page. Scroll down to find some easy-to-perform dryland swimming exercises that hit all the major swimming muscles - and they can all be done in the comfort of your own home.
If you are unable to get to your swimming pool for some time and you do not want to lose all that progress you have made, then working out at home is essential.
Below are some simple dry land swim exercises that will help to maintain and enhance muscle memory, strength and tone.
Although these kinds of dryland exercises for swimmers won't maintain your swimming stamina, they will most definitely maintain your strength if you can't get to the pool and improve your swimming strength if you are swimming regularly too.
Many of these dryland swimming exercises are taken from Swimming Anatomy by Ian McLeod.
Click over and get yourself a copy here...
Burpees are a great way to work the leg and back muscles so this exercise will benefit all swimming strokes. The action of pushing the legs backwards partly simulates the power phase of breaststroke legs, making this one for better dry land swim exercises for this stroke.
Perform 3 sets of 15 burpees.
A great dry land swim exercise for strengthening the upper body, in particular the chest and backs of the arms. These muscles are vital for the recover phase of the arm action in all swimming strokes.
Perform 3 sets of 15 repetitions.
An exercise that can easily be performed at home using a step or chair, tricep dips are a great way to strengthen the backs of the arms and front of the shoulders - essential for front crawl, breaststroke and butterfly stroke.
Perform 3 sets are 15 repetitions.
Wrist and forearm strength are essential when performing all four basic swimming strokes and wrist curls are the perfect exercise for strengthening your wrist and forearm muscles.
The diagram below shows the exercise being performed using a barbell, but it can easily be done using a weight in each hand such as a couple of tins of food or water bottles. Click here to buy hand weights.
Perform 3 sets of 15 repetitions of both wrist positions.
One of the best exercises for strengthening the core muscles is the plank and as far as dryland swimming exercises go, this one is not to be left out. Core muscles are crucial to all swimming stokes, especially butterfly stroke, where these muscles form a central part of the undulating body movement.
Perform this exercise up to 3 times for a duration of 60 seconds each.
One of the great dryland swimming exercises that strengthens the core muscles and the muscles essential for pulling from a stretched out position. This is most beneficial for helping to strengthen front crawl arm pull.
The diagrams below show using both an Ab Roller and a Swiss ball.
Perform 3 sets of 15 repetitions.
The oblique muscles are the ones responsible for rotation of the torso - particularly needed when breathing during front crawl. When they are not rotating the body, they are working hard to help support the deep core muscles.
This exercise can be performed on a mat or on a Swiss Ball.
Perform 2 sets of 15 repetitions on each side.
Due to its swimming like positioning, Supermans are one of the best dryland swimming exercises to strengthen all of the muscles in the back and spine, as well as the muscles in the backs of the legs and up through the shoulders.
This is particularly effective for enhancing front crawl stroke, but applies very well to backstroke, breaststroke and butterfly stroke.
Perform 2 sets of 15 repetitions on both sides.
Swimming Anatomy by Ian McLeod is the only book you will need to help keep you strong and toned when exercising out of the pool on dryland. Add to your repertoire of dryland swimming exercises today.
Take your dryland swim training to the next level, click here.