11 Best Gym Exercises For Swimmers

Updated on: November 2020

Best Gym Exercises For Swimmers in 2020


Set of 3 Microfiber Towels Fast Drying Gray Travel Backpacking Yoga Swimming Sports Fitness Exercise Gym Body Face Sweat Towel - Absorbent Swim Shower Bath Pool Antibacteriаl Camping Foot Day Pack

Set of 3 Microfiber Towels Fast Drying Gray Travel Backpacking Yoga Swimming Sports Fitness Exercise Gym Body Face Sweat Towel - Absorbent Swim Shower Bath Pool Antibacteriаl Camping Foot Day Pack
BESTSELLER NO. 1 in 2020

The Swimmer's Workout Handbook: Improve Fitness with 100 Swim Workouts and Drills

The Swimmer's Workout Handbook: Improve Fitness with 100 Swim Workouts and Drills
BESTSELLER NO. 2 in 2020

MarsBro Water Resistant Sports Gym Travel Weekender Duffel Bag with Shoe Compartment Tiffany Blue

MarsBro Water Resistant Sports Gym Travel Weekender Duffel Bag with Shoe Compartment Tiffany Blue
BESTSELLER NO. 3 in 2020
  • Roomy and Durable: Dimensions: 19.7" x 9.8" x 9.3". Made from Durable Anti-tearing 400D Polyester for surface fabric, with Water Resistant artificial Leather Lining
  • Shoes Compartment: Built-in extra shoes bag with exterior zippers and air holes, ventilated to keep your shoes and clean gear separate
  • Perfect Constructed: One main compartment has large capacity for clothes, iPad, towels, shoes and other sports gym necessities. One front zipped pocket for keys, cards, cellphones and small accessories. One internal security pocket to hold valuables and another side pocket for bottle , umbrella, shampoo, body wash and facial cleanser
  • Special Design: Fluorescent light zippers and simple-looking tails, combines with fashion logo pattern form a peculiar sports gym individuation. Adjustable comfort cushion shoulder strap and dual handles helps carry easily
  • Intended Use: Sports, Gym, Weekender, Travel, Excursion, Carry-on, Luggage, Camping, Hiking and a great gift for everyone you love

Pardao Aerify Mesh Swim Bag - Swimming Pool & Wet Clothes Backpack - Gift for a Swimmer - Sports Workout Gym Bag for Men and Women - Small (Black)

Pardao Aerify Mesh Swim Bag - Swimming Pool & Wet Clothes Backpack - Gift for a Swimmer - Sports Workout Gym Bag for Men and Women - Small (Black)
BESTSELLER NO. 4 in 2020
  • ✿ LOOKING FOR A SMALL ELEGANT SWIM BAG? Don't want to lug a large bag on your back? Then this backpack is perfect for you!
  • ✿ WATERPROOF POCKETS protect your phone, wallet and personal items from getting wet.
  • ✿ STANDARD BACKPACK SIZE, 18'' TALL: it fits one large towel and swim gear, while exterior loops provide hanging storage options for larger gear such as fins and kickboards.
  • ✿ FOURTEEN POCKETS help you stay organized: four inside the mesh compartment, one on the back, seven in the front, and one on the side.
  • ✿ PERFECT VACATION BACKPACK: Use it as a carry-on for the flight and then to house towels and gear on the way to the beach. When you’re done swimming and playing in the sand, store damp items in the mesh bag and explore the island while towels and suits dry.

Rotot Gym Sport Gym Bag, Duffle Bag with Waterproof Shoe Pouch, Weekend Travel Duffel Bag with a Water-resistant Insulated Wet Pocket Cooler (33L) (Navy & Teal)

Rotot Gym Sport Gym Bag, Duffle Bag with Waterproof Shoe Pouch, Weekend Travel Duffel Bag with a Water-resistant Insulated Wet Pocket Cooler (33L) (Navy & Teal)
BESTSELLER NO. 5 in 2020
  • Roomy and Durable: Rotot duffel bag has 20.5”×10” ×10”. With a 33L capacity, it can easily hold 5 days worth of clothes. 600D high quality polyester and durable lining ensure duffle gym bag ripstop and long lasting.
  • Stylish and Comfortable: The classic charm of trendy color scheme and front pocket accented with a lively zipper tab. Easy to open and close No. 8 zipper.
  • Well-Designed Construction: Rotot sports bag’s insulated pocket is made from 13S aluminum foil which can keep drinks and wet towel at the perfect temperature for hours and be water resistant. Built-in shoe compartment with an air hole keep your shoe storage private and fresh. Other spacious pockets are easy to organize your belongings, like keys, cards, phone charger, speakers, umbrella, shampoo and body wash, etc.
  • Multi-Purpose: Rotot bulky luggage is perfect for yoga, swimmers, racquetball, school exercise, gym sports, shopping, business travel, camping, hiking, outdoor, excursion, day trips, etc.
  • Ideal Gift: A reliable dance bag for teen girl, travel bag for Valentine's Day, New Year's Day, Birthday, Now, putting your stuff into this workout bag and begin your extraordinary adventure. You will find this sports gym bag is what you're looking for! A convenient and ideal choice for daily activities.

FitPro: For people serious about fitness

FitPro: For people serious about fitness
BESTSELLER NO. 6 in 2020
  • Get Fitpro magazine and our range of special editions on your Kindle Fire
  • Learn new strength, performance and conditioning techniques from the experts … and the science behind why they work
  • Get the best fitness programming and education, diet and nutrition advice, offers and news – on the move, in the studio or gym, on one device
  • Find out how to enter or advance within the fitness industry
  • Exclusive member-only content is available using an active FP membership number through Newsstand or via our website www.fitpro.com

How To Dryland Train For Swimming: Your Step-By-Step Guide To Dryland Training For Swimmers

How To Dryland Train For Swimming: Your Step-By-Step Guide To Dryland Training For Swimmers
BESTSELLER NO. 7 in 2020

beautyin Athletic One Piece Swimsuit for Womens Splice Racerback Bathing Suit, Black-grey, (US 8-10)/L

beautyin Athletic One Piece Swimsuit for Womens Splice Racerback Bathing Suit, Black-grey, (US 8-10)/L
BESTSELLER NO. 8 in 2020
  • Color block design: bright color combines basic dark color adds more fashionable vibes
  • Chlorine resistant: quick dry, light weight fabric and chlorine resistant makes it more durable
  • Wirefree: sewn-in soft bra padding and elastic chest band offers more support even without wire
  • Racerback: racer back design allows larger range of movement while swimming
  • Front lined: front lined one piece bathing suit offers more protection against skin

Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier

Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier
BESTSELLER NO. 9 in 2020

DOURR Gym Bag Waterproof Duffle bag with Shoes Compartment Swim Bag Dry Wet Depart Travel Weekender Bag for Women Men

DOURR Gym Bag Waterproof Duffle bag with Shoes Compartment Swim Bag Dry Wet Depart Travel Weekender Bag for Women Men
BESTSELLER NO. 10 in 2020
  • 【High Quality】This gym bag is made of 1680D oxford cloth. Water-proof, crease-proof and easy to clean, fashionable and new appearance. The wet compartment is made from transparent PVC material, super waterproof performance which can hold your wet clothes and towel, dirty socks and underwear, or toiletries.
  • 【Dry Wet Depart Design】Moist separated compartment is specially designed for storing wet items or dirty clothes after exercise, such as socks, underwear, swimwear, towel or swimming goggles. So it can be used as a dry wet separated sports bag, gym bag, beach bag, swimming bag, weekender bag, overnight bag. Provides sturdy, durable and long-lasting performance.
  • 【Separated Shoes Compartment】The individual shoe compartment is ideal for keeping your shoes and dirty gear separate without dirtying rest of your belongings. It can keep your duffle bag more organize.
  • 【Large Reusable Gym Duffle Bag】Size: 19" x 8.7" x 9.8", it's a compact gym bag, fits most gym/club locker perfectly, or as a carry-on bag under the airplane seat. Weight: 0.50kg, very lightweight. And comes with dual handles and adjustable, detachable shoulder strap for custom carrying.
  • 【Best Choice】It's a great pink gym duffle bag for yoga, workout, beach, hiking, travel, camping, swimming, sport match and many outdoor activities. Pink is the favorite of most women and girls, youth, bright and trendy, you'll never go out of style.

Swimming Is In My DNA: Notebook / Simple Blank Lined Writing Journal / Swimmers / Swimming Pool Lovers / Fans / Practice / Training / Coaching / ... Study / Organiser / Motivation / Work / Gift

Swimming Is In My DNA: Notebook / Simple Blank Lined Writing Journal / Swimmers / Swimming Pool Lovers / Fans / Practice / Training / Coaching / ... Study / Organiser / Motivation / Work / Gift
BESTSELLER NO. 11 in 2020

Dry Land Training Exercises for Swimmers

Swimming works the body like no other form of exercise can. It is difficult to replicate the athletic effects of swimming through dry land training, but there are a few land exercises that can really boost a swimmer's performance.

Core Positioning

To ensure correct form in the water, the most important muscle group to concentrate on is the core. Our spines naturally curve to distribute weight evenly when we are standing upright. In the water, this curvature can create more resistance and decrease speed. Simple core positioning exercises can be done to train the body into using better, straighter form in the water.

On land, begin by standing with your back up against a wall. Your shoulders should be back and relaxed. Pull your hips up and forward by contracting your abdominal muscles, minimizing the space between your lower spine and the wall and reducing the curvature. Make sure to keep your shoulders back, heels on the floor and legs straight.

This exercise should feel difficult at first, but as it is practiced and perfected, it will become an effortless command for the body, and can be done on land without a wall, and more importantly, in the water.

The benefit of core positioning is to create a strong center for your body to rotate around while swimming, increasing glide and preventing sloppy strokes. Imagine a rod extending through the body from head to feet, keeping the core straight and sturdy; now imagine the body rotating around that rod, making smooth, even strokes through the water.

Resistance Bands

Instead of using free weights for dry land strength training, use resistance bands. The instability they create works more muscle groups, and mimics a water workout better than traditional weights.

Attach bands over doors, or securely on doorknobs so that you can hold both ends. Pull the band away from the door simulating parts of your swimming stroke. For instance, if training for breaststroke, face the door and pull the bands out to the sides and behind you while keeping a strong core position, or while slightly bent at the waist, with your back and neck straight.

Also try using bands on the floor; on your hands and knees, secure one end of the band to the ground, using your hand. Hold onto the other end of the band and lift up and back for resistance training that can enhance a crawl stroke.

One of the best things about resistance bands is their variety. Experiment with levels of resistance on both arm and leg exercises to get a complete workout.

VASA Trainer

Most swimmers have heard of VASA trainers, but not all use them. They are the best way to simulate swimming without actually being in water.

Vasa uses a gliding platform and levy-system to create dry land swim training. Whether working on stroke form or muscle strengthening, there are hundreds of exercises that can be done using Vasa. Because the body is in a swimmer's position when using the trainer, strength exercises specifically target the most relevant muscle groups, making it a far more advantageous machine than free weights or any other resistance strength trainer.

Though expensive, Vasa trainers can be a great stand-in on days when a water workout simply isn't feasible, or just a great complement to a regular workout schedule to really enhance a swimmer's performance.

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