Get Stronger: Pull-Up Dryland Exercise for Swimmers

Pull-ups are helpful exercises for developing overhead strength for swimming, but many people struggle to complete them. 

This variation, the drop-down pull-up, is one of my favorite exercises for helping practice strong body positioning in an overhead position. This version can be modified for virtually all ability levels and can be especially helpful for swimmers, allowing you to reap the immense benefits of this exercise even if you can’t pull your entire body weight up. 

Drop-Down Pull-Up

To complete this exercise, grasp the pull-up bar with both hands in an overhand grip. Then, simply jump up so that your chin clears the bar. (You may need to find a shorter bar or set the bar lower if you’re short so that you can clear the bar with your chin on that jump.)

Then, simply lower your body back down in a controlled and steady manner. Don’t drop down quickly—use your upper body strength to slow that release to three seconds. 

Don’t let your chest lead your way up to the bar or allow your lower back to arch as you move. That curved-spine motion isn’t helpful for swimmers because you need to keep your spine straight and your head and neck in a neutral position while swimming. 

Complete three sets of eight repetitions. If you need a little extra assistance, you can loop a resistance band around your lower legs to support your body weight and slow your descent.