Gym Workouts to Improve Performance in the Pool

Gym workouts to improve performance in the pool

In addition to practicing swimming itself, there are a number of workouts that can be performed in the gym to develop different muscle groups. So, if you’re looking to improve your performance in the pool, here are some workouts to try on gym day.

Shoulder Workouts

Swimming can place a significant amount of stress on your shoulders. High volumes of repetitive movements can result in strained shoulder muscles or even muscle tears.

Overhead Press

To capitalize on the benefits this exercise can have for swimming, it should be performed standing up with dumbbells opposed to using a bar and sitting. This helps activate your core muscles as well as the smaller stabilizer muscles in your shoulders.

When choosing the weight to perform this exercise, it’s recommended you go lighter weight and higher repetitions, which builds muscular endurance. For example, 10 to 15 lb dumbbells for two sets of 10 to 12 reps.

Additional Shoulder Workouts Can Include:

Core Workouts

When it comes to swimming, core strength is imperative for good hip and body rotation and control in the water.

Plank Hold

This exercise is executed by getting into a push-up position with your forearms on the ground and staying on the tips of your toes. The objective is to hold this position, which builds ab strength.

Flutter Kicks

Flutter kicks are great for strengthening your hip flexors, which translates to stronger kicks in the pool. This training is done by lying on your back with your head and shoulders off the ground while looking down towards your toes. Then lift your legs approximately seven inches off the group and then point your toes as you flutter kick.

Additional Ab Workouts Include:

Utilize these swimming exercises to help improve your performance in the pool!