Swimmers guide in the gym

The gym plays a huge part in a swimmer's lifestyle. Most people think that the body just comes from being in the water all the time. But in reality the gym. It can be difficult to build muscle since swimmers are always doing cardio and burning massive amounts at a time. These are just a few exercises that would help you become stronger that don't have weights in them, so you can do them anywhere at any time!

1. long jump

   The long jump allows you to work on your power. Power is necessary for the blocks and being able to push yourself off of them. As well as a strong powerful underwater kick and pushups and turns. Having powerful turns in long-distance events is crucial because it allows you to get ahead even if your body is tired out. These are more powerful to get you ahead rather than upwards.

2. Twisting crunches

Twisting crunches are particularly beneficial for swimmers because they target the core muscles, especially the obliques, which are essential for swimming. It improves core strength and stability. Swimming requires a strong core for maintaining proper body alignment in the water. Twisting crunches strengthen the obliques, which are the muscles on the sides of the abdomen. These muscles help stabilize the torso during various swimming strokes. As well as an improved stroke rotation. Many swimming strokes, such as freestyle and backstroke, involve significant body rotation. Twisting crunches mimic this rotational movement, helping swimmers develop the strength and flexibility needed to rotate efficiently in the water.

3. V sits

Firstly, core engagement, V sits target the entire core, including the rectus abdomens, obliques, and hip flexors. This core strength is crucial for maintaining a streamlined position in the water, reducing drag, and improving overall efficiency.

As well as balance and stability, the exercise challenges balance by requiring swimmers to stabilise themselves in a "V" position, which helps improve their ability to maintain body control during various strokes.

4. Push-ups

Push-ups build strength in the chest, shoulders, and triceps, which are essential muscles for the pulling phase of strokes like freestyle and breaststroke. They also help with core stability since they engage the core, helping swimmers develop the necessary stability to keep their bodies aligned and reduce drag in the water.

5. One leg V sits

One leg V sits improve core isolation. This variation of V sits places additional emphasis on the obliques and lower abdominal muscles by requiring balance on one leg. This helps improve core strength and rotational power, important for strokes like freestyle and backstroke. As well as improving coordination, by focusing on one leg, swimmers enhance their coordination and control, leading to more efficient and powerful movements in the water.

6. Streamline kicking

This exercise allows for the Simulated swimming position.  This exercise mimics the streamlined position used in the start and underwater phases of swimming. It helps swimmers practice maintaining a tight, streamlined body position while kicking, which reduces drag and enhances speed. This exercise also improves leg endurance especially needed for long races like the 400m to 1500m. Streamline kicking builds leg strength and endurance, critical for powerful and sustained kicking during races.

7. Plank

The plank engages in total core strength. Planks engage the entire core, including the abdominals, obliques, and lower back. This helps swimmers maintain a strong and stable core, which is necessary for efficient swimming.

Postural support also plays another part in the plank. A strong core developed through planks helps support proper posture in the water, reducing the risk of injury and improving overall stroke technique.

8. Jumping lunges

Leg power and explosiveness are some of the most crucial parts of swimming. Jumping lunges build explosive strength in the quads, hamstrings, and glutes, which is essential for powerful starts and turns in swimming. As well as coordination and balance. The dynamic nature of jumping lunges improves coordination and balance, both of which are important for maintaining proper technique during high-intensity swims.

9. Ab wheels

The Ab wheel is one of the most difficult exercises and helps with the deep core. Advanced core strength. The ab wheel targets the rectus abdomens, obliques, and even the lower back, providing a comprehensive core workout. This strength translates to better control and power during swimming. It also allows for an improved range of movement. The rolling motion of the ab wheel enhances flexibility and range of motion in the core, aiding in more fluid and efficient movements in the water.

10. Dips

Dips help with upper body strength and endurance depending on how many that you do at once. Dips primarily work the triceps, chest, and shoulders, which are key muscles used in the pushing phase of strokes like butterfly and breaststroke. Dips also prevent injury since in swimming you are always using the same muscles. They Strengthen the triceps and shoulders to help prevent common swimming injuries, such as shoulder impingement, by balancing muscle development.

11. Back extensions

Back extensions help with lower back strength since it is difficult to target the area. Back extensions target the lower back muscles, which are often overlooked but essential for maintaining a strong and stable core in swimming. They also help with improved posture allowing your back to ache less which helps out of the pool too. Strengthening the lower back helps swimmers maintain a neutral spine position in the water, reducing strain on the lower back and enhancing overall stroke efficiency.