Struggle When Swimming Fly? Try this Exercise
This simple exercise can help add power to your butterfly
A lot of the whip action in butterfly happens in your T-spine or mid-back. If you're feeling a bit tight, you could be missing out on valuable propulsion during your dolphin kick that could push you forward faster in the water.
This simple exercise can help you loosen up the T-back to harness more power when swimming butterfly.
T-Spine Bend + Medicine Ball
Start by sitting on the floor with your knees bent and feet flat on the floor. Place a medicine ball or other support directly behind your middle back to help prop up your upper body.
Then, reach your arms out straight so they’re parallel with your upper thighs. Engage your core and rock back, reaching your arms overhead as far as you can without an arch forming in your lower back. Pause a moment and come back up to the starting point.
When doing this exercise, keep all your core and back muscles compact while keeping the lower back relatively still. Focus on moving through your mid-back rather than through the lower back or shoulders. Avoid a big collapse backward over the ball in which the ribs flare to the sides and the arms overreach behind you.
Aim to complete three sets of eight repetitions with a strong core brace, and overhead reach with smooth control.
