The Swimmer exercise Leg kick version

Stability & Strength

This is an instructional video to correctly demonstrate The Swimmer exercise Leg kick version.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for swimmers and can be used for rehab of shoulder or back injuries
Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
Lying on your front, with good shoulder posture, place your hands palm side down with your wrists level with your shoulders out to the side.
Next slightly lift your belly button up in towards you spine to engage your abdominals.
Next lift your legs up off the floor but make your that your Lumbar spine stays still throughout, then replicate a front crawl leg kick
To advance this exercise add ankle weights and increase the weight as able.
For strength you need to perform 12-20 seconds to failure and perform 3-5 sets.
For endurance you need to perform 30-50 seconds to failure and perform 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
You should aim to perform this session 2 to 3 times per week.

Related Exercises

For Shoulder

Smith machine monkey shrugs

Smith machine monkey shrugs

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Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

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Chair Tricep Dips

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Handstand press up

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