McLeod - Swimming Anatomy - 2010

Execution

1 . Lie on the ground with your knees bent and feet flat on ground.

2.Have your partner stand 4 to 5 feet (120 to 150 cm) away, out past your feet.

3.From an overhead position, forcefully throw the medicine ball to your partner, releasing it as your hands pass shoulder level.

4.Allow your hands to follow through until they are by your side.

Muscles Involved

Primary:Pectoralis major, latissimus dorsi Secondary:Serratus anterior

Swimming Focus

Similar to the standing double-arm medicine ball throw down, this exercise targets both the pectoralis major and latissimus dorsi in an explosive manner. The primary difference between the two exercises is the release point of the medicine ball. In this exercise the medicine ball is released as the hands pass the shoulders. The main benefit of the exercise is that it strengthens both the pectoralis major and latissimus dorsi in an overhead position. This benefit will enhance your confidence and strength during the initial portion of the pull phase for all strokes.

A key to maximizing the benefits of the exercise is to initiate the throw with the arms in an elongated position. You can accentuate this positioning by catching the medicine ball passed to you by your partner, decelerating the ball, and then quickly reversing its direction to initiate the throwing motion.

Wheelbarrow

Execution

1 . From a push-up position, have your partner grab both feet and lift them to waist level.

2.Focus on holding your body in a straight line from your ankles to the top of your head.

3.Moving one hand at a time, walk your hands forward.

Muscles Involved

Primary:Pectoralis major Secondary:Anterior deltoid, triceps brachii

Swimming Focus

The wheelbarrow exercise focuses on several areas that are beneficial to the swimmer. As a strengthening exercise it targets the pectoralis major and triceps brachii, which are vital contributors to the portion of the pulling phase of all four strokes. The exercise also requires activation of the shoulder-, core-, and hip-stabilizing musculature, which will help with injury prevention and maintenance of a streamlined body position in the water. One of the biggest advantages of the wheelbarrow exercise is that it builds mental toughness.

The emphasis should be on maintaining the body in a straight line from the ankles to the tip of the head. Flaws encountered when performing this exercise include not holding the head in line with the rest of the body and allowing excessive arching or sagging of the back. Both alterations in body position increase the risk of injury. To transition into performing the exercise, first attempt to hold the wheelbarrow position without moving your hands. When you are able to hold this position with good technique for 60 seconds, you can begin to start the walking motion with your hands.

4SSAFETYTIP

When performing this exercise on a pool deck, wear protective gloves to avoid unnecessary trauma to the hands.