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Tips to achieve effective pulling exercises in swimming

Correct traction will allow us to improve exercise performance and optimally work our body with Lifeguard Training. Don’t miss these swimming tips!

When we talk about swimming being a sport that adapts to different scenarios and different demands, we are also assuming that not all athletes are the same.

This point is important to understand that not all swimmers can perform the same stroke since the physiognomy of each body means that the movements have a limited range and, for this reason, the pulling power will be different.

However, you don’t have to be discouraged by not having the arms of Michael Phelps! With practice and developing the correct technique, it is possible to enhance your power and speed performance with the arm pull with American Lifeguard Events.

What is traction in swimming?

Swimming techniques have strokes that are divided into two stages: a first stage of grip and a second stage of push or pull. In the first stage, the way in which our hand and arm enter the water to take the position is worked on, and the second part of the technique is the traction when displacement occurs by force of our arms.

As we have mentioned on other occasions in this blog, swimming involves the simultaneous work of a large number of muscles in our body. But, only in traction are these fundamental muscles mainly used:

    Triceps brachii: In the phase of entry of the arm in the extension of the elbow, in the grip maintaining the extension of the arm and in the traction during the extension of the arm.

    Deltoids: It is the main muscle involved in changing the position of the humerus and, therefore, of the entire arm.

    Pectoralis minor: Deep muscle that is covered by the pectoralis major muscle, affected by the elevation of the arm in the entry phase and in the recovery with the elevation of the arm.

    Teres major: Muscle surrounded by the latissimus dorsi and triceps. It has adductor function of the arm in the entry and extension of it in the water and internal rotator in the phase of the pull.

    Biceps brachii: It is located in the anterior and superficial region of the arm and is flexor and supinator of the forearm and elevator and abductor of the arm.

    Latissimus dorsa: It is the largest, widest and strongest muscle of the entire trunk.

    Pectoralis major: It is a superficial and flat muscle that is located in the anterosuperior region of the thorax.

Why know these muscles?

If we want to achieve greater strength in the traction of our swimming technique, a resource available to athletes is the segmented bodybuilding exercise through gym training. However, this recommendation is preferable for swimmers who have mastered the technique since we do not want to cause injuries to the bodybuilding due to obsessions with speed.

It is necessary to know how to respect the times of body formation and mental learning and automation of the specific movements of swimming, to avoid bodily accidents due to overexertion. Therefore, here we present three excellent exercises to work on the pulling technique and optimize your training in the pool.

Exercises to train traction independently

watch your stroke

Observing your stroke is a very effective exercise when looking to improve our technique. One task that we can perform is to stand in front of a mirror, and with our heads down, begin to do strokes in the air as we always do and then look up and observe the movement that our body is making by automated memory.

So we can record our built-in technique and correct it. Then, once the technique is correct, practice dry with several repetitions and then take the exercise to the water.

In the same way, if we have the opportunity to practice swimming with a companion or film ourselves with our cell phone or an underwater camera from some full-body shot. This will allow us to see ourselves from the outside and detect the weak points of our traction.

For example, let’s look at this video with different shots of Michael Phelps’ strokes to try and record how he uses his arms in a way that pushes through the water for speed.

with half an arm

 With the body extended in the water and the elbows close to the body, perform two series of 25 meters. With the respective rest, but moving propelled by the kick and performing only the thrust part of the stroke. That is, with the upper ends of the arm close to the body and moving from the elbows to the hands, with open palms. Was it understood? Here’s a video to make it easier to see:

strokes without recovery It is recommended to perform two series of 25 meters with the corresponding rest period, in which the stroke is front crawl but without performing the recovery.

Must Read: The Benefits of Swimming For Body with Lifeguard Training

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