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Even if you’re a swimmer, you will gain benefit from dry-land workouts.

Resistance bands are a great way to get in a workout between your swims. They are low impact, versatile, and can be taken anywhere. They won’t help you build huge amounts of muscle, but they are definitely an amazing addition to your workouts.

You can even use them as a way to warm up prior to your swimming sessions. Let’s go through why resistance bands are great for swimmers, and what exercises you can do with them.

Why swimmers should use resistance bands

Swimming requires both strength and endurance. Resistance bands are great to build minor strength, which translates into better swimming form. They come in varying resistances, to allow you to switch up the intensity of your band workouts.

Using resistance bands to exercise outside of the pool help you target specific muscles that you feel might be limiting your swims. Often, swimmers can have muscle imbalances if they do not regularly perform other sports. Resistance bands can help to balance out the muscles.

Before getting into the pool, you can use resistance bands are part of your warm-up. This gets the blood flowing into the muscles, ready for a swimming session.

What resistance band exercises to do

Resistance Bands Exercise

We have a bunch of information on different resistance band exercises that you can do in your dry-land workouts. YouTube is also a great place to find free workouts that you can follow along to in real-time. Once you’ve followed a few online workouts, you will be able to create your own plan.

Here are just a few of the exercises you can do with a resistance band

  • Deadlifts
  • Squats
  • Lunges
  • Overhead press
  • Lateral raises
  • Face pulls
  • Bent over rows
  • Lat pull-downs
  • Bicep curls
  • Tricep kickbacks
  • Side ab crunches

Tips for resistance band exercises

  • Use them to activate your muscles before a workout to improve mind-muscle connection
  • Don’t forget to breathe! Try exhaling during the difficult part of the exercise, and inhaling on the easier part
  • Avoid overextending, so the tension stays on your muscles instead of the joints
  • Slow down the reps and control your tempo to increase the tension on the muscles
  • Focus on high reps to build muscle endurance
  • Ensure you have good posture to avoid the risk of injury
  • Engage your core muscles to keep your spine and neck neutral
  • Book a few sessions with a personal trainer if you’re unsure of what to do

Are you looking to improve your dryland or swimming training? Get in touch and start your fitness journey today.

Thanks for readin.


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