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

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: Personal Training https://www.eventbrite.co.uk/e/core-motion-personal-training-sessions-tickets-37868569912 Endless Pool Swim Video Analysis Sessions https://www.eventbrite.co.uk/e/endless-pool-swim-video-analysis-session-tickets-35572069016 speedyswimming@gmail.com www.speedyswimming.co.uk 07958635142 It's time to transform your front crawl technique! South West London and Surrey Triathlon Swim Coaching

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