McLeod - Swimming Anatomy - 2010

Execution

1 . Stand sideways to the pulley. Begin with both hands pointing upward at the pulley, although only one hand will be grasping the stirrup handle.

2.Keeping one hand stationary, pull the handle toward your upper chest while simultaneously rotating your chest backward.

3.In the ending position, emphasize pinching your shoulder blade backward.

4.Return to the starting position.

Muscles Involved

Primary:Latissimus dorsi

Secondary:Trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii, brachialis, external oblique, internal oblique

Swimming Focus

This exercise ties movements of the shoulder girdle and arms to those of the trunk, in the process linking the recruitment of the latissimus dorsi to the internal and external obliques. This in turn strengthens the linkage between the arms and legs during freestyle and backstroke.

To emphasize the linkage between the core trunk musculature and the latissimus dorsi, focus on setting the core as described in the introduction to chapter 5. While performing the exercise, focus on keeping the elbow high throughout the entire range of motion.

Execution

1 . Lie facedown, position the bolster just below your hips, and secure your ankles.

2.From a hanging position, raise your torso until your legs and upper body are in a straight line.

3.Slowly lower your upper body back to the hanging position.

Muscles Involved

Primary:Erector spinae

Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Swimming Focus

This exercise targets the primary and secondary muscles in a manner that is beneficial to several demands encountered while swimming the four competitive strokes. Butterfly and breaststroke swimmers will benefit through strengthening of the undulating or wavelike body movements that are integral to their movement through the water. The exercise also helps to strengthen the underwater dolphin kick. The exercise can also improve the start by helping the swimmer extend into a streamlined position off the blocks or, in the case of backstroke, by helping the swimmer get off the wall and into the water.