Backstroke Start Dryland Exercises

These dryland exercises will help you strengthen your arms, legs, and core so you can have a more powerful backstroke start. They range from basic to more advanced so you can progress along the exercises as you get more comfortable.

Perform 1–3 sets of 8–10 repetitions for the exercises below unless the directions say to hold them for a certain period. If an exercise is new, do one set and then add sets to increase the challenge as you build strength.

Cobra

To effectively dive backward into the water, you need the ability to lift your chest and arch your spine. This requires both strength and mobility, things cobras can help you improve.

To do this dryland exercise, lie flat on your stomach with your hands down by your side. From this position, slowly lift your chest off the ground as high as you can while looking forward. Pause briefly at the highest position you can achieve. Lower under control and repeat.

Superman

Superman works on strength and mobility through the back of your body.

To do this dryland exercise, begin by lying on your stomach with your feet together and both hands on the floor out in front of your head. From this position, lift your arms and legs off the floor at the same time. Pause briefly at the top of the range of motion and then return to the floor.

Hammer Curl

Holding an effective starting position requires strong arms to support your body weight. This is especially true when you take your mark and assume an active position. Hammer curls help you develop the strength to achieve and maintain a great position.

To do this dryland exercise, do dumbbell curls but with both dumbbells coming up to your shoulder at the same time and with your palms facing each other before returning to the starting position.

Leg Raises

Although strong torso muscles are important for all swimming activities, the ability to lift your legs while on your back is particularly important during a backstroke start. To do a smooth entry, you need to be able to transition from an arched position and then get your legs up while in the air. Leg raises develop that strength.

To do this dryland exercise, lie on your back with your legs straight. While keeping your torso stable, lift your legs in the air and then lower them under control.

Lat Pull-Down

Your latissimus muscles allow you to pull yourself up upon hearing the “Take your marks” command. Lat pull-downs are a great way to develop them.
To do this dryland exercise, grasp the bar on a lat pull-down machine in a way that’s comfortable for you. Drive your elbows straight down until they contact your torso. Avoid moving your body when pulling to ensure the correct muscles are doing the work.

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45 Hyperextension

This exercise continues to develop your ability to powerfully arch your entire body from the starting position into a great diving posture. All the muscles on the baqck of your body must work together to facilitate this transition.

To do the 45 hyperextension exercise, start in a hyperextension machine angled at 45 degrees. Start from the top position with your arms folded across your chest. While maintaining tall posture, slowly lower yourself until your torso is at least parallel with the floor. Raise yourself back to the starting position.

Romanian Deadlift With Dumbbell

A powerful start requires strong hips, specifically the muscles of your glutes and hamstrings. The stronger these muscles are, the better you can project yourself backward over the water. Romanian deadlift with dumbbell is a simple and effective exercise for targeting your glutes and hamstrings.

To do this dryland exercise, start with dumbbells in your hands and your feet hip-width apart. Slowly lower the dumbbells while pushing your hips back and maintaining a tall posture. Use a range of motion that allows you to maintain this posture throughout.

Dumbbell Squat

Pushing hard into the wall to do your start requires strong quadriceps muscles, which you can develop by doing squats.

To do dumbbell squats, start with dumbbells in your hands and your feet hip-width apart. Slowly drop your hips straight down toward the floor. Use a range of motion that allows you to maintain a tall posture throughout. Stand up to return to the starting position.

Medicine Ball Chest Pass

A key to a great backstroke start is being able to push yourself away from the block and generate power and speed quickly. Medicine ball chest pass is a terrific way to develop this ability.

To do this dryland exercise, grab a medicine ball and assume a shoulder-width stance with the ball at your chest. Directly face a wall or a partner. Push the medicine ball as hard as you can and throw it forward.

Squat Jump

Using your strength properly is the foundation of a great start, and squat jumps are a great way to practice that.

To do this dryland exercise, stand with your feet together in a hip-wide stance. From this position, drop down and then immediately jump as high as you can as explosively as you can. Quality is key, so jump with as much effort as possible.