What're the best shoulder strength exercises for swimmers?

Question

Matthew Pendola · Answer

What are best shoulder strength exercises for swimmers? Well, I always follow that philosophy. That strength is only as good as your ability to express it in your skill set. So we look at internal rotation here and that cyclic patterning with swimming. We want to get a little bit more external, locate rotation under that mechanical load. Okay, so I'll show you a couple things. I like to do and some of what not to You. Okay. So here first, you notice, I have a band. Use a band, not a deadweight, not a dumbbell. Because when I'm holding this, that's all into my bicep and my forearm. Okay, when I'm standing up, let's have a cord or a band. So now, it's all into that shoulder and scapular stability that I need. Okay. I can externally, rotate that shoulder. Pause come back to neutral. Now. You notice I'm not flaring That Elbow out. When I clear the elbow out that causes internal rotation that I don't want. Okay, so I might do this for 15 to 20 active reps per side. I also like to follow up with Dynamic trunk control. So here I'm stepping out. And in again, you notice I'm not letting that elbow pop out while I'm doing this. Okay, so, I like to look at components that really will transfer. So if I take this dead weight, now I can push this above my head, making sure that my thumb is back, and that is winning the war. Okay. So, in other words, the head of my elbow and my shoulder. Now, what I'm going to do here is just simply get used to this position. Start to walk in this position, go backwards in this position. I might do this for about 30 seconds per side. Okay. Now I can also look at more Dynamic control with my right shoulder and my opposite hip and I might do a Turkish getup for something like this. So this is above my head. Again. I'm going to step back now. I've got to reach for the ground. This requires a lot of stability and control. I'm going to push through. That opposite hip is tying in. Now, with that shoulder. I'm working down towards the ground one vertebrae at a time and down to the ground. Okay, of course, I can go back up from that position. But while I'm down here and I still have enough time, I'll show you scapula push-ups. Okay, so the scapular push-up, I can pull my thumb's back off the ground. I can reach forward come back and then go into ASCAP push and you notice I keep pushing away with my scalp. So it's protracting pushing the ground away. Okay, I can also do this version. Here with a push-up. And pushing the ground away getting that extra protraction of this Gap. And again, I can also go to a single leg by one Advanced at. Okay. So important part here, pushes get a bad rap in part because they're done with elbows flare out internal rotation and that can do more harm than good. But if you do it the way I'm showing you here. And you can gain a lot more stability through the scalp while you're getting all of the benefits. For that full range that you need and be able to express that strength in your skill set. Okay? In general two parts, pull one part.

Erin Carson · Answer

Hi, Jude, best exercises for strength for shoulder strength. I think, we need to look a little bit to the little bit lower in a little bit further back, scapular, stabilizers. If we work backwards from the most common injuries in swimming. We're going to look at this incredible tightness and this over development on the front side of the shoulder for most swimmers. So we really want as the shoulder comes up and forward. We want all the musculature, the serratus, the lat, the rhomboids, everything that's going to help set the shoulders back. So that as I go for that big reach. I'm not actually getting way up here. So from a strength coaches perspective, the best shoulder, exercises, and strength, exercises, for swimmers is I want to give freedom for the rib cage to move a little bit. So I very rarely do bilateral, overhead presses, and I really like to do Ooh, unilateral pushing and pulling primarily pulling exercises. I also really like to work Crossing exercises and cross patterns. So they're from working on the left shoulder. I'm also working on the right hip so that those two can kind of work together to get that beautiful rotation, and the comfort, and the freedom in the body to move, in that nice rotation. If that's what the athlete needs. I'm not a swim coach, but when I swim coach comes to, Me and asks for more strength. I'm going to look for scapular stability and strength as well as overhead pressing with only single arm. If I'm pushing overhead and unilateral exercises, that connect the shoulders, perhaps in that Crossing pattern with the opposite glute. And so, we can't separate necessarily the upper away from the pelvis and the core talk soon. Hope it's hope. That's helpful.

Dan Daly · Answer

Dude, would like to know what are the best shoulder strength exercises for swimmers. This is a difficult thing to narrow down because the shoulder is so nuanced and so mobile, and each individual athletes, needs are going to be different. So, when we look at things like a general alarm CARE program for a team, or kind of lumping like all shoulder problems into the term, swimmers shoulder. It's so specific and nuanced. Even taking a look at something like the rotator cuff it, you know, just not one muscle, it's for muscles. So there could be a lot going on there and it's really important to Down what their shoulders capable of, assessing each individual for how those things are functioning and then pick specific exercises that are specific to that athlete. So if we're only focused on like upward rotation of the scapula, and getting into an overhead position, we might be overlooking and neglecting the fact that someone can't depress and bring the shoulder blades down and get their shoulder into extension. So we can, we can assess all of our athletes and kind of bucket them into individual knees. And then maybe program specifically for like the general things that the Shoulder should do and make sure that we're checking all those boxes, but when we can it's helpful to be really specific and narrow down, would each individual needs to be efficient with our time and make sure that we're not trying to improve one thing at the expense of the other.

John Sinclair · Answer

So what's the best shoulder strength exercises for swimmers? Why don't know if this is the best one but this might be one that you haven't tried yet. So why don't we try this out and see how you feel with, if you're a swimmer or some of your friends or athletes are swimmers. And one that we're going to do is an activation pattern for the shoulders. This is what we call excitation, excitation is basically the body's ability to tell the nervous system to tell the muscle to shut off quickly. So, we need to be relaxed in the pool. When we're swimming, we don't want those muscles to stay on all the time. So sometimes, His traditional strength training is teaching us to keep those muscles turned on. So this is a drill to teach that muscle to shut off quickly. So we would just do like a bow and arrow stretch and release a quick so get tension on the band and then have it released quickly like you're letting go of that bow string so you can do it in different. Directions are different Heights or depths? We come up here, we do it from down below. So putting tension on and then releasing and relaxing that muscle quickly to help balance that shoulder out and get that muscle to shut off quickly, that will help with creating the bone in the glenohumeral joint to have to get into its Optimum position, which is what we want for swimmers. We want that shoulder to be in a perfect position, every time they do their stroke

Tim Crowley · Answer

Hey, Jude, what are the best strength exercises for swimmers? I put these into two categories, one will be injury, reduction, /, prevention and the other would be in performance. So for the injury reduction, side shoulder exercises are fantastic and we try to minimize the overhead pressing type exercises especially when volume is high because there's a higher incidence of getting impingement and pinched main exercises or rotator, cuff injuries. So Is in favor of a lot of horizontal rowing whether that's with the type of you're pulling type exercises whether that's with some like a suspension system, which I really like because it allows for free motion of the of the arm and shoulder which reduces shoulder stress or with a bar belt one arm rows either with a cable or with a dumbbell. We want to work everything on the on the upper back or on the scapula stabilizers because we so much internal rotation from all of the freestyle and butterfly and we're trying to off Upset that to create, you know muscular balance to the shoulders which will decrease the amount of shoulder stress on the performance side of things. I think the best strength exercise by far is a trap bar deadlift and then progressing and for strength exercise and then progressing that into a trap bar squat jump and the way we look at squat jumps with that is real simple. We look at their vertical jump and we're going to use a weight that's going to give us about 65 to 70 percent. So as an example Apple if an athlete is able to jump vertical jump of 20 inches. We're looking for something around 14 15 inches is so we'll find a weight that will allow for that and that's the way we're going to use for squat jump. So hope this helps.

Atiba Wade · Answer

[MUSIC PLAYING] Banded victory raises are a great all around shoulder exercise for swimmers, because it effectively engages the deltoids, rhomboids, and lower traps, which are key components for a swimmer's overall shoulder strength and shoulder health. This all-in-one shoulder exercise, can also be used as a primer at the beginning of dryland workouts, that will include heavier pressing movements. So if you're looking for one shoulder exercise that can warm up or work out the shoulders, you may want to consider trying the banded victory raise. [MUSIC PLAYING]

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"What're the best shoulder strength exercises for swimmers?"