If you want to swim faster, I believe that the most important thing is perfecting your
swimming technique.
But having strong muscles also helps.
Welcome to our workout videos.
On this video we will go over 25 gym exercises to help you gain muscle and swim faster.
you can add these to your weekly routine so you can improve your swimming.
You can download the free pdf guide through the link in the description below where you
will find instructions on the number of repetitions and number of sets.
If you want the workout guide in korean please message us on facebook.com/skillsnt.
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One of the most used and essential muscle groups in swimming are the core muscles.
So we will go over 8 different core exercises.
cable russian twist - this is an excellent exercise for your whole core but mainly internal
and external obliques
flutter kick - this works your rectus abdominis -- the front sheath of your abs otherwise known
as six pack and also the hip flexors
Modified V-Up - entire core but mainly abs russian twist - With this exercies you will
feel your obliques burning hollow rock - this is to stabilize your core
muscles, this is very close to a streamline position.
back up or super man - This works mainly on your lower back.
weighted sit up with arms up - This will work your whole core including hip flexors and
abs
knee raises - On this exercise you will work on your core plus your forearms
another very used group muscles are the shoulders.
You will want to strengthen them to prevent injuries in addition of the benefit of swimming
faster.
We will go over 3 exercises that all work on different parts of the deltoids.
lateral flyes - Use light weight on these ones and do them in a controlled manner.
front flyes - Use the same light weights on this one as you did on the lateral.
arnold press - This is an excellent exercise for most of the shoulder.
Don’t forget to twist and squeeze while going up.
back flyes- these will work on the posterior deltoids
To compliment the shoulders we need strong biceps, triceps, chest and traps.
bicep curls - The biceps are small muscles but there are intense ways to work them out.
Check out the pdf guide for more.
tricep extensions - Make sure you are getting the full range of motion on these.
chest flyes - for these use a weight that you can handle.
push ups - There are many ways of doing pushups.
Try changing them up to work different parts of your chest, triceps and shoulders.
shrugs - These will work on your traps quite nicely.
If you want to pull water easier you need stronger back muscles.
pull ups - This is an excellent option to strengthen your lats and shoulders as well
as the forearms.
standing lat pushdowns - This is a very similar movement to the butterfly stroke movement.
Do this to strengthen your back muscles.
dumbbell rows - These will strengthen your scapular muscles which are very important
to balance all the front of the body exercises that we normally do.
The more balanced you are the less shoulder injuries you will get.
Last but not least the legs, these are obviously an important part of any stroke.
And you need strong legs to get the propulsion you want.
db squats - These are excellent to strengthen your glutes and quads.
You need good form for these so I’ll out a link on the description to help you with
these, but the most important part is to keep the entire foot on the ground throughout the
squat, keep your back straight and make sure your knees don’t bend inwards.
db Lounges - These are difficult but effective at working many parts of your legs.
one leg db deadlifts - These will work on your coordination, stabilization and your
hamstrings.
wall sit - Bend your knees on a 90 degree angle and just lean with your hips against
the wall.
You will feel the burn on your quads after a few seconds.
Remember if you want to download a free PDF workout guide of these exercises so you know
how often to do them and how many reps go to the link in the description, where you
will also find other free workouts.
Also if you want to check out our swim cap designs and other swimming merch go to skillswimming.com
Thanks for watching!
See you next friday!
Plyvy bystroh﻿!