1.3 Back Exercise Analysis
3 Back Exercises to Help you Swim Faster
1. 3 Point Y
This is an exercise I’ve taken from Swimming Science founder Dr. John Mullen, and it has found its way into my programs as a mainstay for warm ups and as a ‘filler’ exercise. The goal is to encourage humeral extension, and scapular upwards rotation in a less-than-optimal position. Although the athlete is placed in thoracic kyphosis (rounded upper back)--a position normally thought to be harmful, here, encourages more activation of the musculature surrounding the scapula, leading to better long-term health and mobility.
To perform this exercise, have the athlete start in a kneeling position, with the hips ‘sitting back’ onto the lower legs and the head resting on the ground, with the arms overhead. From here, the athlete lifts their arms off the ground, and then lowers it back to the starting position (note: athletes with severe mobility restrictions may not be able to complete this exercise).
This is great to add to a warm up to encourage motor control before getting into other exercises or swimming drills. It is also, as mentioned before, possible to program these between other more complex exercises to increase range of motion (ROM).
2. 90/90 External Rotation
While this is also a …show more content…
I almost always program this from a half kneeling position as a way to gain some unilateral glute activation and hip realignment, which doesn’t take anything away from the efficacy of the exercise. Using bands, light dumbbells, or cables all have varying benefits and drawbacks, but a cable tower is usually my go-to because the load is consistent throughout the movement (while bands and dumbbells have fluctuating tension based on the load angle). I enjoy programing this also as a ‘filler’ exercise to help balance the anterior pull on the shoulder common to most swimming (and pressing)
1. 3 Point Y
This is an exercise I’ve taken from Swimming Science founder Dr. John Mullen, and it has found its way into my programs as a mainstay for warm ups and as a ‘filler’ exercise. The goal is to encourage humeral extension, and scapular upwards rotation in a less-than-optimal position. Although the athlete is placed in thoracic kyphosis (rounded upper back)--a position normally thought to be harmful, here, encourages more activation of the musculature surrounding the scapula, leading to better long-term health and mobility.
To perform this exercise, have the athlete start in a kneeling position, with the hips ‘sitting back’ onto the lower legs and the head resting on the ground, with the arms overhead. From here, the athlete lifts their arms off the ground, and then lowers it back to the starting position (note: athletes with severe mobility restrictions may not be able to complete this exercise).
This is great to add to a warm up to encourage motor control before getting into other exercises or swimming drills. It is also, as mentioned before, possible to program these between other more complex exercises to increase range of motion (ROM).
2. 90/90 External Rotation
While this is also a …show more content…
I almost always program this from a half kneeling position as a way to gain some unilateral glute activation and hip realignment, which doesn’t take anything away from the efficacy of the exercise. Using bands, light dumbbells, or cables all have varying benefits and drawbacks, but a cable tower is usually my go-to because the load is consistent throughout the movement (while bands and dumbbells have fluctuating tension based on the load angle). I enjoy programing this also as a ‘filler’ exercise to help balance the anterior pull on the shoulder common to most swimming (and pressing)