dolphin series - strength FOR SWIMMing
Are you looking for some exercises to help your swim strength? Unfortunately, we’re unable to get in the water right now but we can still work to keep our bodies strong and flexible ready to jump back in the pool! Yoga is a great way to keep you supple, mobile and strong. Just the other day I saw that Adam Peaty, Olympic gold medallist, said he was using yoga during lockdown to keep himself fit.
The Dolphin Series, below, are 3 progressive exercises to power up your upper body whilst also gaining flexibility and stability in the shoulders. As the name suggests they are perfect for swimmers as it works many of the same muscles and there is a strong emphasis on stability of the shoulder joint. Efficient swimmers need both flexibility and stability in the shoulders as well as powerful backs and arms. The range of movement in the shoulder joint needs to be good for an optimal swim stroke and to successfully transfer power from one arm to the other. Given the repetitive nature of swimming your muscles need to be strong and durable to prevent overuse injuries and be able to respond to the demand of swimming.
Before we go into the Dolphin series in detail let’s have a look at some of the main muscles in the upper body that are working during each phase of your front crawl.
The Catch - as you reach forward the arm extends, and the hand enters the water. The muscles of the chest, the Pectoralis Major engage.
The Pull - as you draw the arm back through the water the muscles down the back, the Latissimus Dorsi engage to drive the arm back. To flex the arm and keep the elbow high during this phase the Biceps engage and the muscles of forearm, Brachioradialis, and wrist extenders stabilise both the forearm and hand.
The Push – the Triceps extend your arm at the end of your stroke, pushing the water away.
The Recovery – the Deltoids and rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, and teres minor) raise the arm and take it over head.
So, in each phase different muscles should be employed. However, the muscles round the shoulder blade know as the shoulder girdle and rotator cuff will help stabilise the shoulder joint and keep the paddle of your arm in place as your body moves past it. The shoulder is the main propulsive force in swimming front crawl. Two of these muscles Subscapularis and Serratus Anterior are consistently active throughout the entire stroke cycle. They don’t have a chance to rest like the rest of the muscles that we predominately use in front crawl, so they must continuing perform and need to be super strong.
As you’ll see below, Dolphin Pose works many of the same muscles that we use during front crawl, so it’s a great land exercise to employ.
Pectoralis Major (chest)
Subscapularis (rotator cuff)
Infraspinatus (rotator cuff)
Latissimus Doris (back)
Teres Minor (rotator cuff)
Triceps (arms)
The starting position with the elbows bent and forearms on the ground will engage the Triceps. Pushing yourself up and back will engage the muscles of the shoulder girdle and upper back. As you hold the pose the muscles that help to hold the scapula in position will be working hard – these are the same muscles that control the motion of the scapula for optimal transmission of force in the water and that keep the shoulder joint in a safe position throughout the stroke.
Start with dolphin pose and hold for 5 -10 breaths or 30 seconds or so. Once you’re mastered that progress onto dolphin planks and head taps, which will challenge the muscles even more.
Dolphin Pose - Video & Instructions
Start in four point kneeling with hands under the shoulders. Place your elbows where the hands are and clasp your hands together on the mat.
Tuck your toes under and lift your hips up and back. You may want to walk the toes back a little.
Press your forearms into the mat like you’re doing a karate chop to lift the hips up higher and the shoulders away from the ground.
Shift your hips back to elongate your spine and straighten your legs.
If you’re hamstrings won’t allow straight legs, just bend the knees.
You want to aim for a straight line between your elbows and hips and move your chest towards your thighs opening your armpits.
Hold for 30 seconds.
2. Dolphin Plank - Video & Instructions
Start in the same position as dolphin pose. Tuck toes under and take legs back coming into plank legs.
Lift your hips up and back walk your toes towards your hands to come into dolphin.
Swoop down into Dolphin plank taking the head forward and the hips down, body in one long line.
Exhale lift the hips up and back into dolphin.
Repeat as many times as you can handle!
3. Dolphin Head Taps - Video & Instructions
Again start in the same position as Dolphin but place the head on the mat by the hands.
Tuck toes under and lift your hips up and back into downward dog legs. Keep knees bent if your hammies are tight.
Engage shoulders and upper back muscles and press elbow, forearms, and hands into the ground to lift your head of the mat using the strength in your upper body.
Lightly tap the top of your head to the mat and push back up. Only tap head to mat, placing on weight on the head or neck.
Repeat as many times as you can handle!