Too much wiggle in the water is inefficient and can lead many swimmers to meander down the lane like a snake slithers. This common problem usually means the swimmer has good range of motion and good rotation but doesn’t have quite enough core strength to control that rotational movement. This core stability exercise can help you learn to better control that side-to-side wiggle. 

Anti-Rotation Plank + Row 

For this exercise, you’ll need a resistance band hooked to a dumbbell. You can also hook the band to a squat rack, a door frame, or whatever you have available as an anchor point that’s on or near the floor. 

Get into a plank position with your hands stacked under your shoulders and your spine straight. Your head and neck should be in alignment with the spine, with your eyes looking down as you would when using good body position in the water. Your toes should be flexed to support your lower body weight and anchored to the mat a little wider than you’d typically use for a regular plank. 

Then, while balancing on your feet and your left hand, grasp the end of the resistance bad with your right hand and pull toward your body. Bring your hand back and up toward the armpit in a smooth, straight line at a controlled pace. Keep your elbow tucked by the side of your body so that it bends close to the hip, back and up.

Keep your hips as still as possible and don’t let your body rotate to either side as you pull. Keep your hips pointed down toward the ground and level. 

Complete three sets of 12 repetitions on each side while focusing on keeping your hips still.