McLeod - Swimming Anatomy - 2010
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Muscles Involved
Primary:Tensor fasciae latae, gluteus medius Secondary:Gluteus maximus, rectus femoris
Swimming Focus
The tensor fasciae latae and gluteus medius are two important stabilizers of the pelvis. They also make minor contributions to the kicking movements that take place with all four strokes. Strengthening of these muscles is often overlooked in dryland programs. This exercise should be cycled into the dryland program at various times during the year to ensure that the muscles do not become neglected. Breaststrokers, who depend more on strong and stable hips, should incorporate it more often. The involvement of the rectus femoris and gluteus maximus can be increased by increasing the amount of knee flexion.
ASAFETYTIP
Placing the exercise band below the knee can put undue stress on the tendons and ligaments surrounding the knee.
VARIATION
Band Diagonal Shuffle
Adding the diagonal movement will greatly increase the activation of the rectus femoris, which can improve kicking strength across all the strokes. This variation, however, will decrease the activation of the gluteus medius.
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Qracilis
Execution
1 . Stand sideways to a backstroke flagpole with a band fixed to the pole and the ankle closer to the pole. Tighten your core muscles to stabilize your hips.
2.Allow the resistance of the band to pull your leg out to the side.
3.Keeping your knee straight, pull your leg across and in front of the stabilizing leg.
4.Slowly return to the starting position.
Muscles Involved
Primary:Adductor magnus, adductor longus, adductor brevis, pectineus, gracilis
Secondary:Transversus abdominis, external oblique, internal oblique
Swimming Focus
Direct targeting of the adductor muscle group can help the breaststroker increase the strength and stamina of the kick.
When performing the exercise, tightening the core stabilizers and holding the upper body in a tall, upright posture will help to isolate the adductor muscle group. Swimmers who are currently experiencing or have a recent history of knee pain should anchor the resistance band just above the knee.
