Best Exercises for Swimmers to Boost Their Performance in Pool

While swimming in itself is a good exercise, you can do various exercises for swimmers to get better at it.

Swim workouts are not just for cardio, despite the fact that swimming tests the heart and lungs as you swim the length of the pool and rack up laps. Every motion you make when moving through water is in opposition to the water's inherent resistance. You must move the water around your body with each push, pull, kick, and stroke.

Whether you swim for recreation or competition, in a pool or in open water, improving your endurance will boost your performance. You will be able to swim longer and faster with less strain and effort as your endurance increases.

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Best Exercises for Swimmers

Strength training can make you better at swimming. (Image via Unsplash/Gentri Sylejmani)

Strength training exercises can be included in beginner swim workouts. These exercises for swimmers are essential if you want to improve your performance.

It's recommended to attempt these strength training exercises for swimmers if they’ve reached a plateau or want to increase their speed and power in the water. These are the best exercises in this regard:

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1) Squat jump

The calves, glutes, and quadriceps become stronger through squat jumps, enabling you to push off more forcefully when finishing a flip turn or stepping off the starting block. It's one of the best exercises for swimmers.

Squat jumps are a great variation of squats that can be performed with only bodyweight while holding dumbbells or other weights or wearing resistance bands.

Here’s how to do a squat jump:

• Squat while keeping your feet hip-distance apart, and place the hip circle band a few inches above your knees.
• Jump up, and kneel down.

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2) Push-up

For better swimming, you need a strong body. (Image via Pexels/Emily Rose)

Push-ups are one of the most excellent exercises for swimmers. They work the pecs, shoulders, and triceps, all of which are crucial swimming muscle groups.

The best part is that you can perform push-ups anywhere, any time, and without any extra equipment.

Here’s how to perform push-ups:

• Walk your feet back till your torso is straight, andposition your hands on the ground shoulder-width apart.
• The abdominals should be tight.
• Lower your chest to a height of roughly an inch off the ground while bending your arms.
• Restart by pushing yourself again.
• Push-ups are easier if you bend your legs and sit on your knees.
• To increase the difficulty, raise your feet up on a chair or bench.

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3) Flutter kick

This is another best exercise for swimmers, as it simulates kicking through the water. US Navy SEALs, who are famed for their swimming ability, frequently engage in this drill.

Here’s how to do a flutter kick:

• With the legs straight, palms down and beneath lower back, lie on your back.
• Raising your body a few inches off the ground will help.
• Kick your legs as if you were swimming while pressing your lower back into the ground.
• Repeat as necessary for the required number of times.

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4) Goblet squat

Squats improve leg strength, which is crucial for swimming. (Image via Unsplash/Maksym Tymchyk)

You can swim faster if your legs are strong, making squats one of the best exercises for swimmers.

All squat variations are beneficial for swimmers. Goblet squats are arguably the easiest to perform, as they only require one kettlebell or dumbbell and no squat rack.

Here’s how to perform a goblet squat:

• Stand while holding a single dumbbell or kettlebell in front of your chest.
• With the toes turned slightly outward, place your feet shoulder-width apart.
• To get your thighs about parallel to the floor, push your hips back; bend your knees, and descend.
• Don't let your lower back curve inward.
• Repeat by getting back up.

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Swimming is a low-impact workout that can strengthen the heart and muscles. It engages more muscles than other forms of aerobic exercise and calls for a high level of endurance. To be better at swimming, perform the aforementioned exercises for swimmers.

Swimming has many health benefits, including raising the aerobic threshold and lung capacity. The activity can raise your level of fitness by enhancing cardiovascular fitness, full body circulation, stress management, and full body mobility training.