Build Shoulder Stability With the Hip-Drive Push-Up Dryland for Swimmers
Build Shoulder Stability With the Hip-Drive Push-Up Dryland for Swimmers
Develop strength and confidence for your overhead reach
By Bo Hickey
It’s no secret that you spend a lot of time in the overhead position while swimming. This one advanced push-up position can help strengthen your shoulders so you can build strength and confidence in that overhead position, one of the keys to developing a strong stroke.
Hip-Drive Push-Up
Start in a normal push-up position and focus on lowering in a controlled manner. As your body nears the ground, drop your knees to the floor and press yourself back into in a lengthened position. Hold that for a moment, then push back up into the standard starting position for a push up.
If you want to take this movement to the next level, don’t put your knees on the floor, instead, keep them hovering just above the ground while you’re pushing back. Finish the movement by pressing back up to the normal push-up position.
Complete five repetitions and three rounds through to help build extra shoulder stability to support your efforts in the water.
About the Author Bo Hickey
Bo Hickey has spent the majority of his life in the water, mainly through his passion of surfing. He has trained with swimmers of all levels, from beginners to Olympic Trials qualifiers. His training has led him to roles at Facebook and the U.S. Department of Defense. Bo has completed a bachelor's degree in kinesiology and a master's degree in exercise science and is a certified strength and conditioning specialist through the NSCA. Learn more about Bo and his training by visiting The Lifelong Athlete.
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