Swim Prehab exercise series 2: Side plank with shoulder external rotation

January 18, 2018

Swim Prehab exercise series 2: Side plank with shoulder external rotation

 

 


Being balanced in the water and in front crawl is inherently important for maintain your body position and staying streamlined. By balance we mean a high body position, without your arm or hip dropping during the stroke. It will also You'll be targeting your oblique’s and rotator cuff muscles, specifically the infraspinatus muscle under your shoulder blade.

Preparation

With your feet stacked one in front of the other, straight legs and your body in line from ankles, through your knees, hips, and to the shoulders, and your head in line also. Leaning on your forearm, which is placed at 90 degrees to the shoulder. You'll need a light dumb bell, as this targets small muscle groups. Your top arm is bent to 90 degrees at the elbow, which is held throughout the movement at your ribs.

Movement

Lift your hips and trunk off the floor and hold this alignment. With the arm holding the dumb bell, maintain a 90 degree bend, and externally rotate your arm as shown in the video. Perform 12-20 repetitions per side for 2 sets at a tempo of 3/1/3.

We have been teaching TRX and Triathlon coaching for 10 years and are front crawl technique swimming experts.

Based at the TRIBAL Gym and Endless Pool in Chertsey Surrey for TRX Training for Swimmers and Triathletes.

To find out more about personal training and endless pool swim analysis click below:

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