25 gym exercises to help you swim faster. Workout #10. Free PDF guide

Summary

This workout video introduces 25 gym exercises designed to help swimmers build muscle and swim faster. It covers key muscle groups such as the core, shoulders, arms, back, and legs, providing detailed instructions for exercises like cable Russian twists, flutter kicks, Arnold presses, pull-ups, and more. Viewers are encouraged to incorporate these exercises into their routine for enhanced swimming performance and injury prevention. A free PDF guide with rep and set instructions is available for download, and additional swim-related merchandise can be explored through the video’s description.

Takeaways

• 😀 Swimming technique is crucial for speed, but strong muscles also play a significant role.
• 😀 The workout video covers 25 gym exercises aimed at improving muscle strength and swimming speed.
• 😀 A free downloadable PDF guide is available, detailing repetitions and sets for each exercise.
• 😀 The core muscles are essential for swimming, and eight core exercises are highlighted.
• 😀 Flutter kicks target the abs (rectus abdominis) and hip flexors for better swimming performance.
• 😀 Shoulder exercises are key for injury prevention and improving swim speed, with three exercises focusing on different parts of the deltoids.
• 😀 Strong biceps, triceps, chest, and traps are necessary for better swimming, with exercises like bicep curls, tricep extensions, and push-ups.
• 😀 Back muscles play an important role in swimming efficiency, and exercises like pull-ups and dumbbell rows strengthen the lats and scapular muscles.
• 😀 Strong legs are essential for propulsion in swimming, with exercises like DB squats, lunges, and one-leg DB deadlifts focusing on leg strength and stability.
• 😀 Proper form and technique in exercises like squats and lunges are crucial to avoid injury and maximize benefits.

Q & A

What is the most important factor in swimming faster?

The most important factor in swimming faster is perfecting your swimming technique, although having strong muscles also helps.

How can the exercises in this video help with swimming?

The exercises in this video are designed to strengthen key muscle groups used in swimming, improving your overall strength and technique, which in turn helps you swim faster.

What muscle group is essential for swimming and how is it trained in the workout?

The core muscles are essential for swimming. The workout includes exercises such as the cable Russian twist, flutter kick, hollow rock, and weighted sit-ups to target and strengthen the core.

Which muscles are targeted in the shoulder exercises in the video?

The shoulder exercises target different parts of the deltoids. Exercises like lateral flies, front flies, and Arnold presses help work the front, middle, and posterior deltoids.

How can bicep and tricep exercises benefit swimmers?

Bicep and tricep exercises, such as bicep curls and tricep extensions, help improve the strength of the arms, allowing swimmers to generate more power when pulling through the water.

Why is strengthening the back muscles important for swimmers?

Strengthening the back muscles is crucial for swimmers because it helps improve the efficiency of strokes and contributes to better posture and balance in the water.

What exercises are recommended for strengthening the back muscles?

Recommended exercises for strengthening the back muscles include pull-ups, standing lat pushdowns, and dumbbell rows, all of which target the lats and scapular muscles.

How do leg exercises contribute to better swimming performance?

Leg exercises, such as squats, lunges, and deadlifts, strengthen the glutes, quads, hamstrings, and calves, providing the propulsion needed for efficient swimming.

What form should be maintained during squats to prevent injury?

During squats, it is important to keep the entire foot on the ground, maintain a straight back, and ensure that the knees do not bend inward to avoid injury.

What is the purpose of the free PDF guide mentioned in the video?

The free PDF guide provides instructions on the number of repetitions and sets for each exercise, helping viewers structure their workouts for maximum benefit.