McLeod - Swimming Anatomy - 2010

Execution

1 . Stand 2 feet (60 cm) to the side of a cable pulley machine and place your feet shoulder-width apart.

2.Drop into a half-squat and reach down and across your body to grasp the pulley handle.

3.In a combined movement, straighten your legs and pull the handle in an arcing motion up above the outer shoulder.

4.Slowly return to the starting position.

Muscles Involved

Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae, external oblique, internal oblique, anterior deltoid, middle deltoid, posterior deltoid, triceps brachii

Secondary:Biceps femoris, semitendinosus, semimembranosus, serratus anterior, trapezius, teres major, teres minor, supraspinatus, rhomboid major, rhomboid minor

Swimming Focus

The overhead reaching component of the exercise helps swimmers, particularly backstrokers, develop confidence and strength when initiating their stroke. The combined diagonal and rotational movements make this a good exercise for strengthening the core musculature while at the same time enhancing the linkage between the upper extremity and lower extremity. The leg component helps all swimmers improve their strength during starts and turns. Backstrokers will find the exercise particularly useful because it is a dryland exercise that allows them to focus on linking the movements of their arms and legs in a manner similar to that used in performing a start off the wall.

Added emphasis can be placed on the legs by deepening the squat at the start of the exercise. As with other lower-extremity exercises, be sure that the knee does not translate past the tips of the toes. To incorporate the trunk rotational movement, visually focus on following the path of the hands while performing the entire movement.

A good way to introduce this exercise to young swimmers is to begin with no resistance and later use a low-weight medicine ball.

VARIATION

Diagonal Medicine Ball Lift

Using the medicine ball for resistance allows you to add an explosive component to the exercise. When performing the movement pattern with a medicine ball, emphasize throwing the medicine ball up and over one shoulder, focusing on reaching high over the shoulder.

EXERCISE FINDER

ARMS

Standing Double-Arm Triceps Pushdown(variation: Standing

Double-Arm Triceps Pushdown With Rope)

Dumbbell Kickback (variation: Dumbbell Kickback With

Tubing)

Close-Grip Push-Up (variation: Close-Grip Push-Up With

Medicine Ball)

Close-Grip Bench Press

Medicine Ball Chest Pass

Tate Press

Barbell Biceps Curl .

Dumbbell Biceps Curl (variation: Biceps Curl With Tubing)

Concentration Curl

SHOULDERS

Forward Dumbbell Deltoid Raise(variation: Forward Deltoid

Raise With Tubing)

Lateral Dumbbell Deltoid Raise(variations: Lateral Deltoid

Raise With Tubing; Overhead C)

T Exercise

Dumbbell Shoulder Press

Bent-Over Reverse Dumbbell Fly

Prone T, Y, A (Blackburn) (variation: Physioball T, Y, A)

Scapular Push-Up

Scapular Dip

Internal Rotation With Tubing

External Rotation With Tubing(variations: Side-Lying

Dumbbell External Rotation; Double-Arm External Rotation)

Crabwalk

Overhead Single-Arm Bounce

CHEST

Push-Up(variations: Plyometric Push-Up; Kneeling Push-Up)

Feet-Elevated Push-Up(variation: Feet-Elevated Push-Up on

Physioball)

Medicine Ball Push-Up(variation: Medicine Ball Push-Up With

Staggered Hand Placement)

Barbell Flat Bench Press (variation: Dumbbell Flat Bench

Press)

Dumbbell Physioball Bench Press

Barbell Incline Bench Press(variation: Dumbbell Incline Bench

Press)

Dip (Chest Version)

Standing Double-Arm Medicine Ball Throw Down

Supine Medicine Ball Partner Pass and Catch

Wheelbarrow