Great Dryland and Core Exercise for Swimmers: Weighted Circles
Build strong shoulders and core
Strong shoulders and core muscles are key to any swimmer’s success, and this exercise can help build both.
Weighted Circles
For this exercise, all you need is a light dumbbell or a full water bottle. Sit up straight on the floor with your back against the wall and legs crossed in a crisscross position in front of you.
Pick up the water bottle or dumbbell and hold it lengthwise in front of your chest with one end in each hand so that it’s parallel to the floor at about chest height. Your elbows should be tucked in at your sides to start.
Press your shoulders and low back against the wall behind you and push the weight straight out in front of you directly from your chest. Keep it level, like you’re presenting the weight to someone sitting across from you.
Then, while keeping the contact points with the wall, move the weight in a flat, circular motion, as though you’re stirring a pot, keeping the weight at a steady height off the floor. Complete five circles, then switch to the other direction. Keep the contact points with the wall, as that helps keep your core turned on while working your shoulders.
Complete three rounds of five repetitions on each side.
Use this exercise to improve shoulder stability and link it to core stability for a stronger, more efficient overhead stroke or breaststroke pull.
