Swimming workout: 5 dryland exercises to improve your swimming session

A swimming workout is fun, interesting, and an effective way to keep the body fit and strong. It's a low-impact activity that can be done by people of all age groups and is even suitable for people with sensitive joints. However, if you're a beginner, you can improve your swimming performance by adding dryland exercises to your regular workout routine.

Dryland workouts for swimmers are exercises that can help swimmers improve their strength, endurance, flexibility, balance, and overall physical health so that they can swim even more efficiently. Not only do these exercises develop muscle strength and endurance, but they also help build massive core strength while improving overall body posture.

Dryland exercises to improve your swimming workout

Enhance your swimming workout sessions with the following exercises:

#1 Plank

Plank can improve core strength for swimming workout. (Photo via Pexels/Andrea Piacquadio)

One of the best swimming workouts for weight loss, the plank replicates body posture in the water and helps build core strength. While doing this exercise, though, make sure to keep the body in a straight line, and engage the glutes and core throughout the move.

To do a plank:

Get on your fours on an exercise mat on your forearms or palms, whichever is more comfortable.
Extend your legs behind you, and make sure to keep your elbows directly under your shoulders. Position your head in a relaxed way, and do not put much stress on your neck.
Engage your abdominal muscles, and draw your belly button towards the spine.
Keep your upper body straight and stable, and ensure that the body is in a straight line from head to toes.
Hold the position for a few seconds.

#2 Pull-up

Pull-ups are among the best dryland exercises to enhance your overall swimming workout.

This exercise strengthens the lats, back, shoulders, and chest and is an excellent workout for swimmers. Pull-ups strengthen most of the muscle groups used in swimming, allowing you to swim faster and more efficiently for longer.

To do a pull-up:

Stand straight under a pull-up bar and with your hands at shoulder-width and palms facing forward. Grab the bar tightly.
Lift your chest; curve your back a bit, and start to pull-up till the chin reaches the bar. Breathe easily throughout the rep, and slowly lower back down to the starting position.
Repeat the exercise.

#3 Superman

Superman exercise can enhance swimmers' shoulder strength. (Photo via Pexels/mali maeder)

Superman is another great dryland exercise that can level up your swimming workout.

It works wonders on both the back and abs and also promotes better posture while swimming. It helps build swimmers' shoulder strength so that they can execute any swimming style easily.

To do a superman:

Lie on your stomach on an exercise mat, and extend both arms and legs in the front and back.
With the core muscles engaged, lift your arms and legs off the floor at the same time, and try to balance yourself on your stomach.
Hold for a few seconds, and bring your legs and arms back to their starting position.
Repeat the exercise.

#4 Russian twist

Just like a freestyle swimming workout, the Russian twist helps work the upper body by including rotating movements and promoting better strength and control. Mastering the Russian twist can improve your overall swimming speed.

To do a Russian twist:

Sit straight on the floor with knees bent and feet a few inches off the floor.
Keep your head straight, and slightly lean back for balance. Place your hands behind your head, or keep them clasped together in the front.
Turn your upper body to the right, and immediately rotate to the left. Maintain control throughout the exercise, and do not allow your legs to touch the floor.

#5 Flutter kick

Flutter kicks strengthen major upper and lower body muscles. (Photo via Pexels/Kindel Media)

The flutter kick mimics the kicking movement like in swimming and helps enhance core strength at the same time. It's an excellent dryland exercise that builds upper and lower body strength and levels up your swimming workout as a whole.

To do a flutter kick:

Lie down on the floor on your back with the legs extended straight and hands either behind the head or under the hips.
Lift your legs and head a few inches off the floor, and move your feet up and down swiftly for a few seconds.
Repeat.

When done consistently and correctly, the aforementioned dryland exercises can work wonders on improving your swimming workout while providing some great benefits. Overall, they can strengthen the muscles, improve posture, and build up endurance so that you can swim pain-free and for long.