Upper Body Weight Routine For Swimming

Upper Body Weight Routine For Swimming

Post by Li » Thu, 01 Jul 1993 04:33:12


I thought I'd like to try lifting some weights to try to help my
swim. Can someone suggest  which exercises I  might get the most
benefit from?  I've got access to just about  any type of equip-
ment: free weights, benches, Nautilus and like machines, cables.

I figured I'd get the most from upper body exercises.  Frankly I
don't think my legs can do much more than they're already doing.

Thanks for any help.

 
 
 

Upper Body Weight Routine For Swimming

Post by David Weingart » Thu, 01 Jul 1993 05:21:48

: I thought I'd like to try lifting some weights to try to help my
: swim. Can someone suggest  which exercises I  might get the most
: benefit from?  I've got access to just about  any type of equip-
: ment: free weights, benches, Nautilus and like machines, cables.

Personally, I hate weights.  I will not deny, however, that they can
be beneficial.  I swam varsity all four years in HS, as well as 6 months
on a private team, and the best dry-land exercise I can recommend for
swimming is surgical tubing, AKA "bands."  You have to sort of play
around with them to figure out what strength of tubing is best for you,
but basically, you get a piece about 8 feet long, tie small handles at
the ends, and use them like a pseudo-soloflex.  I've found that I can
work just about any muscle group I want with them.  I have mine looped
around my towel rack in my dorm room, and I work my lats, pecs, delts
and triceps with them.  The main workout is lats and triceps.
Basically, you bend over at the hips and pull back on them as if you
were swimming.  I usually do them butterfly-style, just for comfort, but
it works one arm at a time, too.  It simulates the swim stroke very well,
and believe me, if you get a good tube and pull it back far enough,
pulling for 5 minutes will make your arms ready to fall off.

If you MUST use weights, "dips" (pushing yourself up and down on a u-shaped
bar that looks like a cheap pair of bike handlebars) are popular, as they
work your pecs and triceps.  Shoulder shrugs with dumbbells work your
trapezius and vertical fly (dumbbell in each hand, lift out and up from
your sides) works your deltoids real well.  The private swim club I swam
for also did standard stuff (bicep curls, benchpress, etc.) but that wasn't
emphasized much.  One thing that we did a lot of is wrist curls:  get a
LIGHT (i.e., about 20 lbs) barbell, sit on a bench, rest your elbows on
your knees and hold the barbell in your hands, facing up.  Curl your wrists
upwards, SLOWLY.  Fast movements at this exercise can lead to some pretty
severe arthritis.  After about 100 reps, try to write your name.  Good luck.
STRETCH ALL THE MUSCLES YOU WORK!!! Tight muscles don't swim well.

Anyway, my MAIN suggestions are the bands and wrist curls.
Just my $.02 worth.
                        -- David

 
 
 

Upper Body Weight Routine For Swimming

Post by David Newt » Thu, 01 Jul 1993 06:26:01

Quote:

>I thought I'd like to try lifting some weights to try to help my
>swim. Can someone suggest  which exercises I  might get the most
>benefit from?

   You may first want to try paddles--they create enough drag to severely
exercise the shoulders/lats...  Be careful, of course.  There is a new
paddle out (forget name?) that are shaped almost like a mini-surfboard that
in addition to creating extra drag help teach the swimmer to correctly plane
the hand on the top of the water right before going in.

   As far as weights go, I figure the shoulders, upper chest and lats have
the most to do with swimming (comment please).

Quote:
>I figured I'd get the most from upper body exercises.  Frankly I
>don't think my legs can do much more than they're already doing.

   A triathlon swim should be mostly arms since the legs need to be saved
for the swim/run portion anyway.

 
 
 

Upper Body Weight Routine For Swimming

Post by Li » Thu, 01 Jul 1993 22:15:17

Quote:


>: I thought I'd like to try lifting some weights to try to help my
>: swim. Can someone suggest  which exercises I  might get the most
>: benefit from?  I've got access to just about  any type of equip-
>: ment: free weights, benches, Nautilus and like machines, cables.
......
>...............and the best dry-land exercise I can recommend for
>swimming is surgical tubing, AKA "bands."  You have to sort of play

Great suggestion. Last night in the gym I found two ways to mimic this.
There is a machine that looks like a "pec deck" but actually allows you
to do chest flyes while sitting upright. By standing facing the machine
bending and pulling the handle toward me I could simulate swimming. Also
by putting handles on overhead cables, standing back and pulling the
handle toward me.

Quote:
>emphasized much.  One thing that we did a lot of is wrist curls:  get a
>LIGHT (i.e., about 20 lbs) barbell, sit on a bench, rest your elbows on
>your knees and hold the barbell in your hands, facing up.  Curl your wrists
>upwards, SLOWLY.  Fast movements at this exercise can lead to some pretty

Interesting. I've been doing wrist curls for my rowing but thought I'd
cut them out to make more time for swimming exercises. Now I'll keep
doing them. Arnold (yah, that Arnold) says to let the bar roll as far
out on the fingertips as you can.
 
 
 

Upper Body Weight Routine For Swimming

Post by Li » Thu, 01 Jul 1993 22:20:35

Quote:


>>I thought I'd like to try lifting some weights to try to help my
>>swim. Can someone suggest  which exercises I  might get the most
>>benefit from?

>   You may first want to try paddles--they create enough drag to severely
>exercise the shoulders/lats...  Be careful, of course.  There is a new
>paddle out (forget name?) that are shaped almost like a mini-surfboard that
>in addition to creating extra drag help teach the swimmer to correctly plane
>the hand on the top of the water right before going in.

Not to be TOO dense about this but these are paddles you attach to your
hands while swimming? And the idea is (I guess) it's harder to pull them
thru the water thus exercising the pulling muscles? Are they available
thru sporting goods stores?