Upper Body Work for Swimmers, Triathletes, and Anyone!
Triathlon is an interesting sport to train for since it combines three very different disciplines. For most people, it seems that the swim is the most challenging.
The typical progression to becoming interested in the sport seems to be, one begins as a runner, layers in cycling, and then becomes interested in triathlons and starts swimming. For many, swimming for distance/endurance is a completely new thing.
So, the immediate inclination for swim training is to just get in the water and swim and swim. The missing piece here is building upper body strength. For runners and cyclists, upper body strength and shoulder mobility could be lacking, and therefore make the swim portion even more challenging. It can be frustrating, but getting some strength training in can make a world of difference.
Here is a fun, creative and quick circuit focused on upper body and core strength. This is great for swimmers, or anyone looking to condition back, shoulder and core ss.
Perform each of the following exercises for one minute, resting one minute between each. Complete the circuit twice. Once you progress or if you are feeling strong at the end of two circuits, go for three!
Tricep Pull – Stand with feet hip distance apart, knees slightly bent, holding the Core Hammer behind you with elbows bent. Slowly straighten your arms and raise the hammer, then lower at the same speed to complete a tricep pull up.
Side Shoulder Press – Stand with feet slightly farther than hip distance apart, soft bend in knees, holding the Hammer gripped in your right hand at your side – fingertips facing forward. Slowly raise the hammer up and over your head, then slowly lower it down to the waist, pass it across the front of your body to your left hand, and repeat the raise on the left side. Continue raising on each side and passing back and forth between arms.
Core Jack – Stand with feet hip distance apart, holding the bottom of the hammer handle in the right hand, and the top of the handle near the hammer’s head in the left hand, so the Core Hammer is positioned across the front of your body chest-level. Execute a jumping Jack, pushing the hammer overhead at the top of the jack. Repeat.
Pullover - Stand with feet hip distance apart, knees slightly bent, holding the Core Hammer behind you in both hands with elbows bent. Slowly straighten your arms and raise the hammer – in a flagpole position – up and over your head until it’s straight out in front of you, while at the same time lunging forward with your right foot. Retract, and do the same thing on your left side. Keep repeating.
Hammer Wall Sit – Position yourself in a “sitting” position with your back flat against the wall, knees bent at a 90-degree angle in front of you and feet on the floor, holding the Hammer in both hands in the “flagpole” position. Slowly push the hammer in front of you, keeping it in the same flagpole position, and bring it back to the starting point in front of your chest. Slowly push it straight up, and lower down. Continue.
V Sit Hammer Push – Sit on the floor in a V sit, with legs either straight, or bent so that calves are parallel to the floor. Hold the Hammer “head” in both hands. Slowly push the hammer straight up, and slowly lower down. Keep repeating.