Swimming & Back Exercises

Whether you hope to improve your lap time or simply lose a few extra pounds, swimming may be a great option for you. Swimming improves your aerobic fitness and increases your overall muscle conditioning. The activity targets the upper body, specifically the back and shoulders. Therefore, performing the correct back exercises can vastly improve your swimming ability.

  1. Lat Pull-Downs

    • The lat pull-down trains the Latissimus dorsi muscles of the back. These muscles are located on the outer back directly under the shoulder blades. During swimming, the lat muscles participate in the arm motion of the freestyle, backstroke and butterfly strokes. The muscles help pull the arm through the water to increase speed and propel the body forward. The lat pull-down is similar to a pull-up, except that it is performed while seated at a cable machine. The exercise allows you to concentrate on the lat muscles and control your motion.

      For those who cannot perform a pull-up, the lat machine offers an alternative since you can select the amount of weight you use. To perform the workout properly, keep your feet on the ground and your back straight throughout the movement. Hold the bar at your desired width and slowly pull the bar to your upper chest. Return the bar slowly to its original position to achieve optimal results.

    Straight Arm Cable Pull-Over

    • The straight arm cable pull-over trains the shoulder and upper back muscles. It is a highly effective exercise for swimmers because the motion mimics the arm movement during the freestyle and butterfly strokes. Adjust the cable machine so that the bar is at the highest possible position. Grab the bar shoulder width apart with your palms facing down, and take a step back to straighten your arms. Without bending your elbows, lower the bar to your waist slowly and return it to its original position. Select a weight that allows you to perform at least 12 repetitions. If you select a heavier weight, you will develop bulky muscles that restrict your range of motion.

    Back Extensions

    • Back extensions train your lower back and strengthen your core. A strong core is vital for maintaining proper form and technique throughout the swimming motion. Back extensions are performed at a hyper-extension machine, which is slanted at a 45-degree angle. Adjust the machine so that the top is at your waist and place your feet flat on the base. Slowly drop your body down and use your lower back to pull your upper body back to a straight position. Keep your arms at your chest or behind your head throughout the movement. For advanced athletes, hold a weight at your chest to increase the difficulty of the exercise.

    Stretching

    • The key to swimming is fluidity and range of motion. Simply performing back exercises may be counterproductive, and can increase your swimming time if they are not accompanied by a complete stretching routine. Stretching lengthens muscle fibers, as well as allows muscles to heal better after workouts.

      Yoga stretches are highly effective for loosening back and shoulder muscles. Specifically, the downward dog facing dog and the cat pose are most effective at stretching the upper back and shoulders. Ideally, perform the stretches before and after a workout to achieve optimal results.