Exercise to Improve Core and Lower-Body Strength

In swimming, we encounter a hinge motion, especially during the start. When you're on the blocks and you bend down to grab the edge or the handles to prepare for the explosive start of your race, that’s a deep hinge. 

Many people have tightness in the hips that can make getting into that position—and getting the most power out of the start—more difficult. But this experience can improve the hamstring range of motion so you can maximize that position.  

Staggered Romanian Deadlift + Dumbbells 

For this exercise, you'll need two light dumbbells to start and then you can gradually work up to heavier weights over time. 

Start by grasping a dumbbell in each hand with arms loosely held down at your sides. Stand up straight with a soft bend in both knees and a staggered stance with the heel of the front foot in line with the toe of the back foot. Plant your feet about hip-width apart. 

Then, simply hinge forward while focusing on pushing your hips back to feel a stretch in your hamstrings. Keep your spine straight and your head and neck in alignment with the spine. Hinge until your hands reach about to ankle height, then stand back up nice and tall. Focus on digging into that front hamstring to help increase range of motion while moving in a controlled and steady manner. Complete eight repetitions and then switch sides.

Complete a total of three sets of eight repetitions on each side.