Gym Workouts For Swimmers

1/7: Squat jumps are a great way to build body strength and endurance, essential for swimming. Start with feet shoulder-width apart, bend knees, extend legs, land, descend, and repeat the jumps. / Image: Freepik

2/7: Hanging crunch involves lifting feet off the ground, hanging with legs straight out, exhaling, contracting abdominal muscles, curling knees toward stomach, and holding for a moment before returning. / Image: Freepik

3/7: Tricep extensions are a great upper-body workout for swimmers. To perform, stand with feet apart, engage your core, and lift a dumbbell over your head. Extend both arms, lower the dumbbell, and inhale / Image: Freepik

4/7: Deadlifts are effective strength training exercises for swimmers, involving lifting weights from the ground to thigh level, squatting, knee bending, mixed or overhand grip, and shoulder back pulling. / Image: Freepik

5/7: Internal Rotation is a crucial shoulder exercise that strengthens the rotator cuff, enhances joint stability, and improves range of motion, with potential injury reduction benefits when performed. / Image: Freepik

6/7: The kneeling Superman exercise is a simple yet effective body workout, involving a straight line, flat back, tightened abs, and a straight leg extension, followed by a switch of sides. / Image: Freepik

7/7: Overhead Squat involves using a barbell and plate weights, starting with feet shoulder-width apart, squatting down, pressing through feet, and extending knees and hips when returning to the starting. / Image: Freepik