Are you diving into a new workout routine? It’s time to consider swimming! If bulking up in the pool seems like wishful thinking, think again. Swimming is not just for cardio; the density of water means every move you make is a resistance exercise.
Ready to turn some heads at the beach or pool deck? Let’s explore eight swimming exercises to help you build muscle, tone your body, and get you ripped.
1. Tombstone Drill: Amp Up Your Kicks
Kick your leg workout up a notch with the Tombstone Drill. This drill targets your hip flexors, quads, and hamstrings better than a standard kick set.
How to Do It:
- Hold your kickboard vertically in the water, flat side facing you.
- Kick as hard as you can for one to two lengths of the pool.
- Then leave the kickboard on the deck and sprint kick for one to two more lengths.
2. Kickboard Press and Pull: Chest and Arms
This move will not only make you stronger but might also make a splash (pun intended) with your lane-mates.
How to Do It:
- Stand in shallow water and hold the kickboard like you would for the Tombstone Drill, flat part facing the wall.
- Push it away and pull it back towards you as fast as possible.
- Repeat until fatigue sets in. Aim for three sets.
3. Gutbuster: Core Training
This core drill will test your limits—hence the name.
How to Do It:
- Hold a kickboard in your lap and keep your torso vertical.
- With legs parallel to the water’s surface, start with a flutter kick and move down the pool.
- Aim for two laps, take a break, and repeat.
4. Dry Shoulder Treading Water: Deltoids and Forearms
Treading water might sound simple, but doing it fast and hard is a different ball game.
How to Do It:
- Face a pool wall and start treading water.
- Keep your hands at armpit level, sweep them outward, and then back toward each other.
- Move them as quickly as possible.
5. Starting Block Pull-Ups/Curls: Upper Body
If your pool has starting blocks, take advantage of them. These exercises help improve upper body strength.
How to Do Bicep Curls:
- Grab the rung with palms facing towards you.
- Place feet on the pool wall and extend elbows fully.
- Curl at the elbow without moving your upper arm to bring your body up.
- Adjust the difficulty by moving your feet up or down the wall.
How to Do Pullups:
- Grab the rung with palms facing away.
- Hang with full elbow extension.
- Squeeze your shoulder blades to lift your chin over the bar.
6. Kicks with Rotation: Core and Technique
This drill might be challenging initially, but it’s excellent for your core and swimming form.
How to Do It:
- Push off the wall face down with hands at your sides.
- Rotate your body to face the right side of the pool, then the left.
- Keep a steady flutter kick and rotate using your hips.
7. Swim with Paddles: Lats
Using swim paddles can add significant resistance, building your lats over time.
How to Do It:
- Start with paddles only slightly larger than your hands.
- Begin with short distances (200 yards/meters) and gradually increase.
- Avoid if you’re a beginner, as paddles amplify stroke errors.
8. Parachute Pull: Full Body Resistance
Swimming against resistance is more challenging than regular swimming and much more effective for muscle building.
How to Do It:
- Wear a parachute clipped around your waist to increase drag.
- Swim as you usually would.
- Alternatively, use a swimming drag suit or a pair of baggy shorts to create resistance.
Final Thoughts
Each of these swimming exercises has its own set of benefits and challenges. They target different muscle groups with high-intensity, water-resistant workouts. Swimming can be a powerful tool in your muscle-building arsenal, so it’s time to dive in and get started! Happy swimming!
