Strength Training Exercises for Swimmers Outside of the Pool

Strength training is an important part of developing your swimming technique, speed, and power. Spending time on key muscle groups can support better endurance as well as reduce your risk of injury. Both in and out of the pool, there are a variety of strength training exercises swimmers can try. The next time you’re working with weights, try these dumbbell and barbell strength training exercises for swimmers:

Barbell Squats

This strength training for swimmers exercise is ideal for building strength in the quadriceps, hamstrings, and glutes. Start with a barbell rested on your upper back, about two inches below the neck to avoid injury. Then, squat carefully down until your thighs are parallel with the floor. Make sure your feet are shoulder width apart and that your back is straight with your head up at all times. Next, push up in a controlled but firm motion, driving through the heels and raising yourself back to the starting position. Avoid locking out the legs once you reach the top.

Barbell Military Press

For building up your deltoids, triceps and latissimus dorsi, try barbell military presses. Begin seated on a bench and grip your barbell with your hands. Hands should be placed slightly wider than shoulder width. While keeping your back straight and head lifted yet still, raise the bar to about neck level and then press the bar up over your head. Don’t lock your arms out at the top of the press. Hold and then lower back down to the neck position and repeat.

Dumbbell Flyes

To build pectoral muscles, begin this exercise by lying down on the bench on your back with your feet firmly planted on the floor. Lift the dumbbell weights directly overhead and while keeping your arms bent slightly, slowly lower the weights down to below the shoulder level. Keep the chest tight in this motion. Once the weights have reached slightly below the shoulders, drive the weights back to the top, concentrating on squeezing the chest muscles once they reach the top.

For additional strength training for swimmers, learn more about coaching and training services from The Race Club. We can help with drills, techniques, and exercises both in and out of the pool to make you a faster, more powerful swimmer.