Do you struggle to hit a strong overhead position in swimming and sometimes need to arch your lower back to get into that position? This could be because of some tension in your shoulders. This band exercise can help.
Shrugs + Band
Attach a band to an anchor point behind you, at kneeling hip-height, and kneel a couple feet in front of it on your left leg. Bend your right leg so that your right foot is on the floor and your thigh is parallel to the floor.
Loop the handle end of the band around your elbow crease. Place the backs of both hands against your lower back. Scooch forward so there’s light tension on the band that gently pulls the elbow toward the center of your back.
Then, shrug your shoulders up and down in a controlled motion while keeping enough resistance on the elbow so it’s pulled slightly behind your torso.
Complete 12 to 15 repetitions and three rounds on each side.
When you take the band off, you’ll feel like you can get into that overhead position a lot easier and your first stroke won’t be as creaky. This helps you maximize swim practice from the first stroke, so you can focus on form right away.
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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