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overcome's picture
Joined: Apr 25 2008
Posts: 166
Weights for swim specific strength

What muscle groups should I be focusing on to improve my swimming strength?

diluzio123's picture
Joined: Jan 11 2008
Posts: 131
There was a good article in

There was a good article in the July 2008 Triathlete Mag (pg 164). The exercises focus on the shoulders, tris and upper back.

1. Standing Lat Pull Down (3 sets of 8 reps)
2. Kneeling Cable pull down (3 sets of 12-15 reps)
3. Rotator Cuff Cable Pull (2 sets of 20 reps)
4. Short Range One arm tricep Extension (2 sets of 20 reps)
5. Overhead Medicine Ball Toss (5 sets. 1 min of back and forth with 45 sec rest between sets)

TBird's picture
Joined: Feb 24 2008
Posts: 22
Check out Triathlete

Check out Triathlete magazine this month.

chris91180's picture
Joined: Apr 7 2008
Posts: 31
This isn't really weight

This isn't really weight training, but strength training nonetheless.

[url=http://www.triathletemag.com/Departments/Training/2007/Five_exercises_fo... exercises for swim-specific strength[/url]

Ironmom's picture
Joined: Nov 30 2006
Posts: 1820
In addition to the above, I

In addition to the above, I use this exercise (either with a weights machine or with a resistance band) for the catch and initial part of the pull.

Anton's picture
Joined: Mar 4 2005
Posts: 5350
Gotta love the pull ups.

Gotta love the pull ups. Underhand, overhand, close grip, wide grip...with extra weight, without...
"If you ain't pullin' yer just foolin'"

beads1985's picture
Joined: Mar 11 2004
Posts: 6147
pullups and pushups with

pullups and pushups with various hand positions.

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