The 5 Compound Lifts Every Swimmer Should Be Doing

Introduction

Swimming is a physically demanding sport that requires a unique blend of strength, endurance, and technique. While time in the pool is essential for developing technique and endurance, incorporating compound lifts into your strength training routine can help you build the necessary strength and power to improve your swimming performance. Compound lifts are exercises that engage multiple muscle groups and joints, making them efficient and effective for building strength and muscle mass. In this article, we’ll discuss the five compound lifts that every swimmer should be doing to enhance their performance in the water.

Deadlifts:

Deadlifts are a powerful exercise that engages the entire posterior chain, including the glutes, hamstrings, lower back, and traps. This exercise is excellent for developing overall strength and power, which is essential for swimming performance. Deadlifts also improve grip strength, which is crucial for maintaining proper hand position and grip on the water during swimming strokes.

To perform a deadlift, stand with your feet shoulder-width apart, with the barbell in front of you. Bend at the knees and hips, grasping the bar with an overhand or mixed grip. Keeping your back straight and your chest up, lift the bar by extending your hips and knees until you are standing upright. Lower the bar back down to the floor in a controlled manner, maintaining proper form throughout the exercise.

Squats:

Squats are another essential compound lift that every swimmer should be doing. Squats target the lower body, including the quads, hamstrings, and glutes. Strong lower body muscles are crucial for generating power and speed during swimming strokes, especially during the start and turns.

To perform a squat, stand with your feet shoulder-width apart, with the barbell resting on your shoulders. Keep your back straight and your chest up as you bend at the knees and hips, lowering your body until your thighs are parallel to the floor. Push through your heels to stand back up, keeping your knees in line with your toes throughout the exercise.

Bench Press:

The bench press is a classic exercise that targets the chest, shoulders, and triceps. Developing upper body strength is essential for generating power during swimming strokes, especially during freestyle and butterfly. The bench press is also an excellent exercise for improving overall upper body stability and balance.

To perform a bench press, lie on a bench with your feet flat on the floor. Grasp the bar with an overhand grip, with your hands shoulder-width apart. Lower the bar to your chest, keeping your elbows close to your body. Push the bar back up until your arms are fully extended, maintaining control throughout the exercise.

Pull-Ups:

Pull-ups are an excellent compound exercise that targets the back, biceps, and forearms. Strong back muscles are crucial for maintaining proper posture and alignment during swimming strokes, especially during the backstroke. Pull-ups also improve grip strength and endurance, which is essential for maintaining proper hand position and grip on the water during swimming strokes.

To perform a pull-up, grasp a pull-up bar with an overhand grip, with your hands shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body up towards the bar until your chin is above the bar, maintaining control throughout the exercise. Lower your body back down to the starting position and repeat.

Overhead Press:

The overhead press is an excellent compound exercise that targets the shoulders, triceps, and upper back. Developing strong shoulder muscles is essential for generating power and stability during swimming strokes, especially during the freestyle and butterfly. The overhead press is also an excellent exercise for improving overall upper body mobility and flexibility.

To perform an overhead press, stand with your feet shoulder-width apart, with the barbell resting on your shoulders. Press the barbell overhead, extending your arms fully and keeping your core engaged throughout the exercise. Lower the barbell back down to your shoulders in a controlled manner, maintaining proper form throughout the exercise.

Conclusion

Incorporating compound lifts into your strength training routine can help you develop the strength, power, and endurance necessary for improving your swimming performance. The five compound lifts discussed in this article - deadlifts, squats, bench press, pull-ups, and overhead press - are essential exercises that target multiple muscle groups and joints, making them efficient and effective for building strength and muscle mass. By incorporating these exercises into your strength training routine, you can enhance your swimming performance and achieve your goals in the pool. Remember to always prioritize proper form and technique when performing these exercises to avoid injury and maximize your results.