Arms & Shoulders exercises for swimmers

Shoulders

Possibly the most overlooked, and certainly one of the most important weight exercises for swimming, is the shoulder strengthening exercises. Done with dumbells (8-15lbs), usually 8-12 reps, multiple sets, there are several motions in the complex. Work through each of the 4 shoulder workouts, and that's one set. Repeat for 2-4 sets. Remember that for swimmers, high repititions are more important than high weights, so don't choose the heaviest dumbbells that you can lift. Lifting both arms at the same time on all exercises. Make sure that you are not throwing the weights upwards using your back, or you risk injury. Focus on just using the shoulder muscles.

Front Shoulder Raises-Begin with the dumbells hanging by your hips. Lift both arms in front of you simultaneously, keeping them completely straight or with a slight bend. Lift the weights until they are directly in front of your shoulders. Pause for a second in this position, and then slowly lower the dumbells back to your hips.

Lateral Shoulder Raises-Begin with the dumbells hanging by your hips, with your elbows slightly bent. Lift both arms laterally until the dumbells are even with your shoulders, keeping your elbows slightly bent. Slowly return the dumbbells to your hips.

Upright Rows-This excercise can also be done with a barbell. Start with the weights hanging in front of you with your hands by your thighs. Your hands should be close together, just inside of shoulder-width. Slowly Lift the bar towards your chin, keeping your hands against your body. Your elbows should stick up and to the side diagonally. Slowly lower the weight back down.

Curl and Press-This exercise can also be done with a barbell. Start with the weights in front of you with your palms facing upwards. Curl the weights upwards towards your chest, then without changing your grip, press the weights upwards. Then reverse the motion and bring the weights back down, and repeat.

Medicine Balls

Medicine Balls of different weights and sizes are great to use for strength training. If you have a rubber medicine ball that can be bounced, throwing the ball against the wall is a great exercise. Otherwise, try doing them with a partner. Do each exercise for 20 reps for 3 sets.

These exercises will help develop the explosive muscles in your arms, chest, and core that will help grab and throw the water in all strokes.

Chest Pass-Standard chest pass, like those used by a basketball player. Stand about an arms-length-and-a-half from the wall (approx. 3-4 feet). Stick your elbows out with the ball against your chest, and then throw the ball forward against the wall.

Overhead Tricep Throw-This resembles the overhead pass that basketball players use. Standing about 1-2 feet from the wall, hold the ball above your head. Your elbows should be bent (at about a 120 degree angle). Your hands and the ball should stay above your head throughout the 20 repititions. This will really develop your triceps.

Side Thrusts-Stand facing sideways about 6 feet from the wall with the ball on the side of your body opposite from the wall. Rotate using your hips (not your back!) and hurl the ball at your wall. Catch the ball after on the side of your body closest to the wall, and then take it back to the other side, then repeat. This will really help develop the core strength needed to efficiently rotate in freestyle and backstroke, and to maintain thrust in breaststroke and butterfly.