Coaches and swimmers know how important it is for swimmers to have a strong core. Unlike land sports, swimmers use their upper body for most of their propulsion through the water. In order for a swimmer to maximize their pull, they need to have a stable base to work from. That stable base is the core. Many teams work on strengthening the core, but neglect some key core exercises or movements. This blog will go over one of my favorite core workouts for swimmers.
This workout will compose of 4 different core movements. What makes this one of may favorite core workouts for swimmers is that it includes each of this movements. Not only does it strengthen the core, but gives you or your swimmers proper core control. Which is arguably more important.
- Anti-Flexion
- Anti-Rotation
- Anti-Extension
- Anti- Lateral Flexion
The Exercises
#1: Deadlift.
#2: Plank Shoulder Taps.
#3: Sideplank with leg lift.
#4: Plank with leg lifts.
How to Complete the Workout?
If it is your first time doing this core workout, I would suggest starting conservatively with 30 seconds on/30 seconds off. You will cycle through each exercise. For example, you will do
- 30 seconds of deadlifts-30 seconds rest
- 30 seconds plank shoulder taps-30 seconds rest
- 30 seconds side plank with leg lift-30 seconds rest
- 30 seconds plank with leg lift- 30 seconds rest.
If you are able to complete this easily, then you can progress to…
- 40 seconds on/20 seconds off
- 45 Seconds on/15 seconds off
- 60 seconds on/15 seconds off
If 60 seconds on/15 seconds off becomes easy, then progressing to harder exercise variations would be ideal.
How Many Rounds?
I would start with three rounds, then progress to 4 after increasing the time spent doing each exercise. I would not let this routine take more than 15 minutes total.
Extra Notes:
The deadlifts are not meant to be heavy or done at a high intensity. Instead, focus on having your swimmers maintain a neutral spine position. The key here is to use you abdominals to prevent your low back from going into a flexed position.
For any of the exercises, proper form is key. If you or your swimmers are unable to maintain proper form, then try regressing the exercise. Here is an example regression for each exercise…
Deadlift: Bridge
Plank with shoulder taps: Plank with elbow taps
Side plank with leg lift: Side plank on knees with leg lift
Plank with leg lift: Plank in Push Up position.
Want more?
Download two free mobility routines that are designed for swimmers!