Forward Start Dryland Exercises

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

Alternating Biceps Curl

A key component of initiating your start is using your arms to pull your body forward. To do so, your elbows must bend, which your biceps play a major role in making happen. Biceps curls is a great exercise for this.

To do this exercise, stand with dumbbells by your side. Bend your right elbow to bring one dumbbell up to your right shoulder. Do the same movement with your left arm as you lower the first dumbbell.

Staggered Dumbbell Romanian Deadlift

Much of the power in a great start comes from your hips. Staggered dumbbell Romanian deadlift targets your glutes and hamstrings. To increase the specificity of the movement and to overload your lead leg, do this exercise in a staggered stance—with one foot in front of the other.

To do this exercise, while in a staggered stance, bend at your waist while letting your hips travel backward. At the bottom of the exercise, push hard through the floor and return to a standing position.

Hollow Body Hold

While traveling through the air and upon entering the water, you want to maintain a straight torso. This allows you to enter the water cleanly and maintain as much speed as possible from your dive. Strong abdominal muscles are critical for doing so.

To do hollow body hold, lie on your back with your arms straight overhead. From this position, lift your feet and shoulders slightly off the ground while maintaining a flat back on the ground. Start off with a 10-second hold, focusing on maintaining a good body position, and progress to a 45-second hold as you build strength.

Straight-Arm Pull-Down

Straight-arm pull-down develops your ability to use your arms to initiate your start. Because your arms are straight while doing this exercise, there will be more stress on your latissimus muscles rather than your biceps. These muscles are equally important in generating forward momentum at the beginning of your start.

To do this exercise, on a cable machine or lat pull-down machine, attach a bar that allows you to assume a shoulder-width grip. Start at eye level and pull the bar down to your hips. Return with control.

Alternating Bird Dog

A great start involves fully extending your arms and legs while still maintaining control of your spine. Alternating bird dog allows you to develop that strength and coordination in a controlled activity.

To do this exercise, start on your hands and knees. Lift and stretch your right arm forward and your left leg behind you. Reach horizontally, rather than vertically. Briefly hold the outstretched position. Return to the starting position and perform with your left arm and right leg.

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Plank With Alternating Arm Reaches

Plank with alternating arm reaches develops torso control, especially when your arms are overhead, as they will be during a start. You want to control your torso when you’re in the air and in the water transitioning into your swim.

To do this exercise, start in a low plank position with your forearms and your toes on the ground and your hips lifted off the ground. Maintain a straight line for head to toe. With control, raise one arm off the ground and reach forward. Return to the starting position and perform with the opposite arm.

Goblet Squat

Strong legs lead to a strong start, and squats are one of the most accessible and most effective exercises for developing leg strength.

To perform goblet squats, grab a single dumbbell with both arms. Hold the dumbbell at your chest in a vertical position, with your palms supporting the top side of the dumbbell as if you were holding a goblet. From this position, lower yourself straight down into a squat while keeping your torso upright. Then stand back up.

Dumbbell Split Squat

Dumbbell split squat builds the leg strength necessary to do a great start, and this exercise helps you build strength throughout your legs.

To do this exercise, start with your feet together while holding two dumbbells. Take a step forward with one leg and take a step back with the other leg. From this position, move straight up and down for all of the repetitions without changing your foot position. Take a short break and then repeat with your legs in the opposite positions.

Medicine Ball Slam

Speed and power are important to a good start. Medicine ball slam helps you generate as much power as possible as quickly as possible with your arms.

To do this exercise, hold a medicine ball at your chest. Quickly raise it above your head and then violently slam it down to the ground. Pick the ball up and repeat. Use a medicine ball with limited elasticity to prevent it from bouncing up and hitting you.

Split Squat Jump

Split squat jumps help you build speed and power.

To do this exercise, start by standing with your feet together. Take a step forward with one leg and a step backward with the other leg. Quickly drop down and then explode back up, jumping as high as possible. Land with your feet together. Then take a step back with the same leg and repeat the process until you have completed all of your repetitions. Take a break and then repeat the exercise with your legs in the opposite positions.