Swimming is a technical sport, but the best swimmers are not only good in the water. They also have the shoulder control, trunk strength, hip power, and body awareness to hold efficient positions while they kick, pull, breathe, turn, and accelerate.
At Vaughan’s Fitness in South Langley, our university-degreed kinesiologists often work with athletes who need dryland training that supports performance without adding unnecessary joint stress. The goal is not to make every swimmer train like a powerlifter. The goal is to build the physical qualities that help swimming feel smoother, stronger, and more repeatable.
Quick Answer: The Best Exercises for Swimmers
The best exercises for swimmers are movements that improve shoulder blade control, upper-back strength, core stiffness, hip power, and single-leg stability. A strong dryland program usually includes rows, push-up variations, dead bugs or Pallof presses, Romanian deadlifts, split squats, and mobility work for the thoracic spine, shoulders, hips, and ankles.
Here are five exercises we commonly like for swimmers:
- Chest-supported row for upper-back and pulling strength
- Dead bug or hollow-body hold for trunk control and body position
- Romanian deadlift for posterior-chain strength
- Half-kneeling cable or band press for shoulder-friendly pressing and core control
- Rear-foot elevated split squat for hip strength, leg drive, and balance
None of these exercises should create sharp pain, pinching, numbness, or symptoms that worsen as the session continues. If you are dealing with an injury, shoulder pain, low-back pain, or a recent accident, get assessed before pushing harder. Online exercise advice is educational, not a diagnosis.
Why Swimmers Need Dryland Training
Swimming is lower impact than many land sports, but it is not low demand. Repeated strokes place a high workload on the shoulders, ribs, spine, hips, and ankles. If a swimmer lacks strength or control in these areas, small technique issues can become more obvious when volume increases.
Good dryland training can help swimmers build the capacity to hold better positions under fatigue. That matters for streamlines, starts, turns, breathing rhythm, body roll, and the ability to keep the arms moving efficiently when the set gets hard.
At Vaughan’s Fitness, we also think dryland training should respect the athlete’s total workload. A swimmer already training in the pool several days per week does not need random extra fatigue. They need targeted strength work, clean movement quality, and enough recovery to adapt.
For local athletes, our sport-specific training in Langley is built around that idea: train the qualities the sport needs without turning every session into a punishment test.
1. Chest-Supported Row
A chest-supported row is one of the most useful strength exercises for swimmers because it trains the upper back without forcing the low back to do extra work. The chest support helps the swimmer focus on controlled shoulder blade movement, pulling strength, and posture.
How to do it: Lie face down on an incline bench or use a supported row machine. Hold dumbbells, cables, or handles. Start with the arms long, then pull the elbows back while keeping the ribs quiet and the neck relaxed. Pause briefly, then lower with control.
Why it helps swimmers: The upper back, lats, and muscles around the shoulder blade help control the arm during the pull phase. Strong rows also balance the high volume of overhead movement swimmers perform in the pool.
Common mistake: Shrugging the shoulders toward the ears or yanking the weight. The goal is smooth control, not just moving the heaviest load possible.
Simple prescription: Start with 2 to 4 sets of 8 to 12 reps. Use a weight that lets you pause at the top without losing your shoulder position.
2. Dead Bug or Hollow-Body Hold
Swimmers need more than visible abs. They need trunk control: the ability to keep the ribs, pelvis, and spine organized while the arms and legs move. Dead bugs and hollow-body holds are simple ways to train that quality.
How to do a dead bug: Lie on your back with your hips and knees bent to 90 degrees and your arms pointed toward the ceiling. Lightly brace your midsection. Slowly lower one arm and the opposite leg without letting your low back arch away from the floor. Return and switch sides.
Why it helps swimmers: Better trunk control can make streamlines, kicking, rotation, and breathing mechanics easier to maintain. It also helps reduce the tendency to compensate through the low back when the shoulders or hips get tired.
Common mistake: Moving too fast and turning the exercise into a coordination drill instead of a control drill. If the back arches or the ribs flare, shorten the range of motion.
Simple prescription: Try 2 to 3 sets of 6 to 10 slow reps per side, or 3 to 5 hollow-body holds of 10 to 20 seconds.
3. Romanian Deadlift
The Romanian deadlift builds strength through the glutes, hamstrings, and trunk. For swimmers, this matters because powerful hips support starts, turns, kicking, and general athletic development outside the pool.
How to do it: Stand tall with dumbbells, kettlebells, or a barbell. Soften the knees slightly. Push the hips back as the weights travel down the thighs. Keep the spine long, feel tension through the hamstrings, then drive the hips forward to stand tall again.
Why it helps swimmers: Many swimmers spend a lot of time in repetitive positions. Hip-hinge strength helps build the back side of the body, supports better posture, and gives athletes a strong base for starts and turns.
Common mistake: Squatting the weight down instead of hinging, or chasing depth by rounding the back. Range of motion should come from the hips, not from collapsing through the spine.
Simple prescription: Start with 2 to 4 sets of 6 to 10 reps. Use a controlled lowering phase and stop before technique changes.
4. Half-Kneeling Cable or Band Press
Swimmers often need pressing strength, but not every athlete tolerates heavy overhead pressing well. A half-kneeling cable or band press is a shoulder-friendly way to train pressing, trunk control, and hip position at the same time.
How to do it: Set up in a half-kneeling position with one knee down and one foot forward. Hold a cable handle or resistance band at chest height. Press forward without letting the ribs flare, the low back arch, or the body rotate. Return slowly.
Why it helps swimmers: This exercise trains the shoulder to press while the trunk resists unwanted movement. It can also reveal side-to-side differences in hip stability, rib control, and shoulder comfort.
Common mistake: Leaning back or twisting to finish the rep. Keep the movement clean and reduce the resistance if needed.
Simple prescription: Use 2 to 3 sets of 8 to 12 reps per side. Prioritize smooth reps and pain-free shoulder motion.
5. Rear-Foot Elevated Split Squat
The rear-foot elevated split squat is a strong option for swimmers because it develops single-leg strength, hip control, and balance without needing huge loads. It can be adjusted easily for beginners or progressed for stronger athletes.
How to do it: Place the back foot on a bench or low box. Keep most of your weight through the front foot. Lower with control, then drive through the front leg to stand. The front knee should track comfortably over the foot.
Why it helps swimmers: Starts and turns require strong legs and good force transfer. Single-leg work also helps address asymmetries that may not show up during pool volume but can matter during dryland training and daily movement.
Common mistake: Setting the rear foot too high, rushing the descent, or letting the front knee collapse inward. Use support if balance limits your strength work.
Simple prescription: Start with 2 to 3 sets of 6 to 10 reps per side. Bodyweight is enough at first for many athletes.
How to Build a Simple Dryland Workout for Swimmers
A good swimmer dryland session does not need to be complicated. Most athletes do well with a warm-up, two or three strength movements, one or two core or shoulder-control exercises, and a short mobility finish.
Here is a simple template:
- Warm-up: 5 to 8 minutes of light cardio, shoulder circles, thoracic rotations, hip hinges, and lunges
- Strength 1: Romanian deadlift, 3 sets of 6 to 8
- Strength 2: Chest-supported row, 3 sets of 8 to 12
- Strength 3: Rear-foot elevated split squat, 2 to 3 sets of 6 to 10 per side
- Control: Dead bug and half-kneeling press, 2 to 3 sets each
- Mobility: Thoracic rotation, lat mobility, hip flexor mobility, and easy breathing work
For many swimmers, two dryland strength sessions per week is a good starting point. More is not automatically better. The right amount depends on pool schedule, age, training history, competition calendar, sleep, soreness, and injury history.
If you want individualized help, our personal training in Langley and kinesiologist-led coaching can build a program around your current level, sport demands, and recovery capacity.
What Swimmers Should Be Careful With
Dryland training should support swimming, not compete with it. Be cautious with high-volume overhead pressing, aggressive shoulder stretching, heavy fatigue work right before important pool sessions, and exercises that repeatedly create pinching in the front of the shoulder.
Shoulder discomfort is common in swimmers, but it should not be ignored. If symptoms are sharp, worsening, affecting sleep, changing stroke mechanics, or lingering after training, it is worth getting assessed. In our South Langley studio, our kinesiologists look at shoulder motion, shoulder blade control, rib position, thoracic mobility, strength, workload, and the athlete’s total training plan.
For pain or injury situations, active rehabilitation may be more appropriate than generic workouts. You can learn more about our ICBC active rehab in Langley if your issue is connected to a car accident, or book a conversation through our contact page.
FAQ
How often should swimmers do dryland training?
Most swimmers can start with two dryland sessions per week. Competitive athletes may do more, but the plan should match pool volume, recovery, and competition timing.
Should swimmers lift heavy weights?
Some swimmers benefit from heavier strength work, but only when technique, mobility, and recovery are in place. Beginners should first build movement quality, consistency, and control.
Are push-ups good for swimmers?
Push-ups can be useful if they are pain-free and performed with good shoulder blade control. Elevated push-ups, tempo push-ups, or cable presses may be better starting points for some athletes.
What exercises should swimmers avoid?
There is no universal banned exercise, but swimmers should be careful with movements that cause shoulder pinching, repeated pain, or excessive fatigue that harms pool technique. Exercise selection should fit the individual.
Can dryland training help prevent swimmer’s shoulder?
Dryland training can help improve strength, control, and load tolerance, which may reduce risk factors for shoulder irritation. It cannot guarantee injury prevention, and persistent shoulder symptoms should be assessed by a qualified professional.
Train Like a Swimmer, Not Just a Gym-Goer
The best exercises for swimmers build usable strength: strong pulling muscles, controlled shoulders, stable trunk position, powerful hips, and legs that support starts and turns. The program should make swimming feel better, not leave the athlete too sore to train well in the pool.
Vaughan’s Fitness has been helping clients and athletes in Langley since 2013 from our private studio at 658 200th St. All of our trainers are university-degreed kinesiologists, and every program is individualized. There are no locked contracts, and new clients can book 2 FREE sessions to see whether our coaching is the right fit.
