What are the best core strengthening exercises for swimming?

Question

Gina Grain · Answer

What are the best core strengthening exercises for swimmers. I'm going to show you three right now that you don't need any very very little equipment that you can do at home all the time. The first one is hands need whirling pattern. So with this exercise here, You put your palm of your hand on your opposite knee. You're going to Crunch position pandas overhead or supporting your head in your hand and you push as hard as you can into your, into your hand, as you roll one way. And then using your core, you're going to roll back to neutral. Always in that crunch position. And then you roll the other way and pushing your hand into your knee, really hard and rolling back. So that's hand to me, rolling. The second exercise is called a snow angel. And for this you can grab some kind of an item that you pass back and forth. You're going to be on the ground on your tummy with your hands hands and legs together. You're going to look down back up legs up. You can open up everything pass that item overhead and then pass it behind your back. Pass that overhead and then pass that item behind your back. Your chest is up. Your legs are up. Everything's up and we're strengthening your posterior chain. The last exercise we will show you Can grab onto something heavy, it can be a bag of rice, or whatever, you have heavier and home called single leg. Lowers legs are straight up in the air. Hands are up, you're gonna load, sorry, if I'm gonna reset here, take a deep breath in on the exhale. Lower your one leg towards the ground and, and, and your hands. And then all the way up, as you lower this leg, you actually want to bring this leg even pushing pulling it back towards you. And exhale like that. And you to repeat 8 to 10 times on one leg and H 10 times on the other leg, I'll attach a link here to my YouTube channel to channel that you can check out these exercises. Number one hand to me, rolling number two, snow angels, or face down, snow angels and number three, single leg lowers with a weight. Hope that helps something easy. You can do at home for strengthening your core.

Dan Daly · Answer

Brett asked what are the best core strength in the exercises for swimming. I think when a lot of people think of the core, they just think of the anterior, so they think of the abdominals and the muscles that you can see on the front of your body, or the so-called mirror muscles. But the core is really a 360 degree stabilization unit. So we want to look at it from the front, we want to look at it from the sides, and also the back. And first and foremost, we want to make sure that we're mobile. So are all of those parts moving as much as they're supposed to move? And once we have that requisite mobility we want to learn to stabilize. So taking a look at our common stabilization movements, like front planks, side planks, some of our glute strengthening exercises in the posterior side. And once someone can demonstrate that they can hold those positions, so hold streamline, hold these planking positions. We want to learn to channel and transfer energy through our core, between our hips and shoulders, so we can be mobile and powerful with things like our stroke, with things like kicking. And those dynamic exercises should progress in a more ballistic and explosive way. So maybe something like cable chops and coming across the body can progress to medicine ball throwing and things that are more dynamic and explosive. But first and foremost, are those parts moving from a mobility standpoint? Then can you control and stabilize in a static way? And then we want to progress that in a more dynamic, explosive, athletic way. And the pinnacle of all of that is being able to swim a super fast 50 or a pretty fast mile or 10K.

Tim Crowley · Answer

Here are what I feel is a three most effective core exercises for swimmers. And we're going to do is first one is going to be a cable chop. And we're going to do is get out here and hold our cable, and we're going to bring it in close and extend all the way down. There's two ways we can do this one, we can cause rotation with our shoulders as we finish. The second one is going to keep our shoulders in a hip squared and so we're really fighting any rotation in here. We're finishing up yields. Except working there as well. Second one is going to be an anti rotational press when he's a band and bring us under tension and went to press straight out, pause. And then back in a body wants to move in. We're going to fight this resistance variation on that. We can then hold it out here and then move and upward and downward shopping pattern. Third exercise is going to be a suspension system where TRX fall out and hold it here. Going to bring it out. As far as we can, hold a good core. A contraction and to make it a little bit more snow specific. I like to do it with keeping us as high elbow position to it, really start to develop some core strength within a specific range of our swim Strokes. Where there's three really, what I find is most effective and best core exercises for swimmers.

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"What are the best core strengthening exercises for swimming? "