The major muscles used during freestyle

In this article, we’ll provide advice, hacks and tips as an introduction to understanding the major muscles used during freestyle.

• We’ll identify and explain the function of each of these muscles during the different phases of the stroke.
• Provide suggested dryland exercises to develop the major muscles used during freestyle.
• We’ll also provide a free downloadable chart ‘The major muscles used during freestyle’.

Freestyle an overview

• It is the most common stroke used during training.
• The stroke is sometimes referred to as front crawl.
• It is also the most popular stroke used by triathletes and open water swimmers.
• The propulsion is generated from alternate arm stroke and flutter kick actions.
• The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that the arms and legs are in the optimum propulsive positions.
• This rotation also enables the swimmer to breathe more efficiently during the recovery of the arms.
• It uses a combination of two types of kick, the flutter kick and the underwater dolphin kick.

Dryland training

Many competitive freestyle swimmers regularly undertake dryland/land training.

• This can help them to gain additional benefits beyond those that can be achieved by training in the water alone.
• These include increased power, strength, endurance, speed, and coordination.
• Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
• It can also help to correct any muscle imbalance caused by poor stroke technique or overuse.
• The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

The major freestyle muscles

Please download our free chart ‘The major muscles used for freestyle’, by clicking the button below.

Freestyle Muscle Groups Chart Download

Listed below are the major muscles used during freestyle

Please note, that wherever possible we have used the common terms for each muscle and listed the technical/medical term in brackets. For example, the chest muscles (pectorals)

Chest muscles (Pectorals ‘Pecs’)

The chest muscles are engaged during the pulling movements in the arm stroke.

Upper/middle back muscles (latissimus dorsi ‘lats’ and trapezius)

The upper/middle back muscles are engaged during the pulling movements in the arm stroke.

Upper arm muscles (biceps and triceps)

The upper arm muscles are also engaged during the pulling movements in the arm stroke.

The shoulder muscles (deltoids and rotator cuff)

The shoulder muscles help to stabilise the swimmer’s upper body muscles and enable the body’s rotation to help maximise propulsion.

Hip flexors (rectus femoris and iliopsoas)

The hip flexor muscles help to initiate the downbeat to maximise propulsion during the leg kick.

Hamstrings

The hamstrings help the swimmer to recover their legs and to maximise propulsion during the leg kick.

Thigh muscles (quadriceps ‘quads)

The thigh muscles also help the swimmer to recover their legs and to maximise propulsion during the leg kick.

The buttock muscles (glutes)

The buttock muscles help to stabilise the swimmer’s body position and to maximise propulsion during the leg kick.

Calf muscles (soleus and gastrocnemius)

The calf muscles help the swimmer to maximise propulsion and to keep their legs and feet into a streamlined position (plantar flexion).

Core (abdominal) muscles

The core muscles help to stabilise the swimmer’s body, helping it maintain an effective position in the water to minimise drag and enable the body’s rotation to help maximise propulsion.

The major muscle functions during freestyle

Below is a brief explanation of the function of each of the major muscles during the different stages of the freestyle.

The upper-body muscles

• The swimmer engages their shoulder muscles (deltoids and rotator cuff), the middle back muscles (trapezius) and the muscles around their rib cage (serratus) to help initiate their body’s rotation to help lengthen their stroke and maximise propulsion.
• The swimmer initiates the catch phase by engaging the muscles in the upper/middle of their back (latissimus dorsi ‘lats’ and trapezius) and the chest muscles (the pectorals).
• The swimmer’s upper arm muscles (biceps and triceps) become engaged to flex and extend their elbow during the propulsive middle and end of the stroke
• The wrist flexor muscles help to maintain the swimmer’s wrists in the optimum position

The lower-body muscles

Freestyle uses a combination of two types of kick, the flutter kick and the underwater dolphin kick.

• Both types of kick start with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the propulsion.
• As the swimmer extends their knee/s, they engage their thighs (quadriceps).
• As they recover their leg/s with the upbeat kick, the swimmer’s buttock (glutes) and hamstring muscles contract to extend their hips.
• Throughout the stroke, the swimmer engages their calf muscles to help maintain a plantarflexed position with their feet (ankles extended & toes pointed)

 The core (abdominal) muscles

• The major core muscles are stomach (abdominal) and side abdominals (obliques)
• They help to stabilise the swimmer’s body, helping it maintain an effective position in the water
• This helps to maximise propulsion and minimise drag.
• The swimmer’s core should be engaged throughout the stroke, especially during both the arm pull and the leg kick phases.

Related article on developing your swimming core

We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core

Dryland training exercises

Listed below are some examples of our favourite freestyle dryland training exercises for swimmers to incorporate into their dryland/land training programme.

• They are broken down into each of the major muscles used during freestyle.

Chest muscles (Pectorals ‘Pecs’)

• Dips – Bar, bench or chair
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Bench press – Barbell or dumbbells

Middle/upper back muscles (latissimus dorsi ‘lats’ and trapezius)

• Barbell or dumbbells row
• Chin-ups
• Cobra pose
• Pull-ups – Standard, wide grip
• Straight arm lift – Gym ball
• Superman
• Bridge pose

Upper arm muscles (biceps and triceps)

• Barbell or dumbbells row
• Bicep curls – Barbell, dumbbells, resistance cords or bands
• Chin Ups
• Dips – bar, bench or chair
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Triceps extensions – Bodyweight, dumbbells, resistance cords or bands
• Triceps pushdowns – Bungee cord
• Medicine ball slams

The shoulder muscles (deltoids and rotator cuff)

• Pull-ups – Standard, wide grip
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Rotation pulls (Internal & External) – Resistance cords or bands
• Stir the pot – Gym ball
• Straight arm lift – Gym ball (lateral) dumbbells
• Plank

Hip flexors (rectus femoris and iliopsoas)

• Hip thrusts
• Kneeling hip flexor stretch
• Lateral squat
• Lunges -Bodyweight, dumbbell, lateral

Hamstrings

• Hip thrusts
• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power
• Superman – Standard, alternating

Thigh muscles (quadriceps ‘quads)

• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power

The buttock muscles (glutes)

• Flutter kicks
• Hip thrusts
• Lunges – Bodyweight, dumbbell, lateral
• Pilates swim
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power
• Superman – Standard, alternating

Calf muscles (soleus and gastrocnemius)

• Calve raises
• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)

Core (abdominal) muscles

• Cobra pose
• Crunches – Standard, reverse
• Flutter kicks
• Pilates swim
• Plank
• Russian twists
• Sit-ups
• Stir the pot – Gym ball
• Straight arm lift – Gym ball
• Superman – Standard, alternating

Related article on dryland training exercises for freestyle

We have produced a related article on dryland training for freestyle. Which you can view by clicking this link: dryland training exercises for freestyle

Related article on swimming dryland training

We have produced a related article on swimming dryland training. Which you can view by clicking this link: swimming dryland training

Swimmers safety and medical advice

When performing any form of swimming training exercise, swimmers should ensure that:

• They have enough room to safely perform each exercise.
• That all the equipment is fit for purpose and safe to use.
• That they warm-up properly beforehand.
• Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Related publication: FREESTYLE Competitive Swimming Drills

We have published a related publication: FREESTYLE Competitive Swimming Drills

• This publication provides coaches, teachers and swimmers with over 90 tried and tested competitive freestyle drills and progressions.
• For further details and ordering information please use the following link: FREESTYLE Competitive Swimming Drills

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• This contains links to all of our blog post.
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Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training

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