McLeod - Swimming Anatomy - 2010

Execution

1 . Standing on one leg, reach with your arms and trunk to the outer side of the weight-bearing foot.

2.Use the weight-bearing leg as a pivot point.

3.Reach your arms and trunk toward a point on the ceiling above and slightly behind the opposite shoulder.

4.Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.

Muscles Involved

Primary:Obturator internus, superior gemellus, inferior gemellus, obturator externus, quadratus femoris

Secondary:Piriformis, gluteus maximus, sartorius

Swimming Focus

By targeting a group of muscles that are responsible for externally rotating the hip, this exercise can help increase the forces generated during the propulsive phase of the breaststroke kick. Like the hip's internal rotators, the external rotators also function as hip stabilizers, making this an exercise that all swimmers should consider for injury prevention purposes. The single-leg nature of the exercise and combined movements of the upper trunk also make this a useful exercise for improving balance and linking movements between the upper and lower extremities. As mentioned in the previous exercise, the emphasis should be on maintaining balance and the rotational movements. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.

Execution

1 . Holding a barbell with an overhand grip, position your feet shoulder-width apart.

2.Bend your knees slightly.

3.Keeping your back straight, start lowering the bar by pushing your hips backward.

4.Lower the bar until you feel a stretch in your hamstrings.

5.Rise back up to the starting position.

Muscles Involved

Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Secondary:Erector spinae

Swimming Focus

The primary targets of RDLs are the gluteus maximus and the hamstring muscle group, muscles that are important in extending the hips when performing starts and when transitioning into a streamlined position off each turn wall. The gluteal muscles and hamstrings are also important in extending the hips during the propulsive portion of the breaststroke kick.

To ensure proper performance of the exercise, focus on the following: (1) Keep your head up because looking downward will roll the shoulders and place extra stress on the back, (2) keep the back flat during the entire movement, and (3) isolate the movement to the hips.