Execution
1. Standing on one leg, reach with your arms and trunk to the outer side of the weight-bearing foot.
2. Use the weight-bearing leg as a pivot point.
3. Reach your arms and trunk toward a point on the ceiling above and slightly behind the opposite shoulder.
4. Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.
Muscles Involved
Primary:Obturator internus, superior gemellus, inferior gemellus, obturator externus, quadratus femoris
Secondary:Piriformis, gluteus maximus, sartorius
Swimming Focus
By targeting a group of muscles that are responsible for externally rotating the hip, this exercise can help increase the forces generated during the propulsive phase of the breaststroke kick. Like the hip’s internal rotators, the external rotators also function as hip stabilizers, making this an exercise that all swimmers should consider for injury prevention purposes. The single-leg nature of the exercise and combined movements of the upper trunk also make this a useful exercise for improving balance and linking movements between the upper and lower extremities. As mentioned in the previous exercise, the emphasis should be on maintaining balance and the rotational movements. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.
Romanian Deadlifts (RDLs)
Execution
1. Holding a barbell with an overhand grip, position your feet shoulder-width apart.
2. Bend your knees slightly.
3. Keeping your back straight, start lowering the bar by pushing your hips backward.
4. Lower the bar until you feel a stretch in your hamstrings.
5. Rise back up to the starting position.
Muscles Involved
Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Secondary:Erector spinae
Swimming Focus
The primary targets of RDLs are the gluteus maximus and the hamstring muscle group, muscles that are important in extending the hips when performing starts and when transitioning into a streamlined position off each turn wall. The gluteal muscles and hamstrings are also important in extending the hips during the propulsive portion of the breaststroke kick.
To ensure proper performance of the exercise, focus on the following: (1) Keep your head up because looking downward will roll the shoulders and place extra stress on the back, (2) keep the back flat during the entire movement, and (3) isolate the movement to the hips.
SAFETY TIP
If performed improperly, especially when using heavier weights, this exercise presents a risk of injury, so younger swimmers should avoid it.
Physioball Hamstring Curl
Execution
1. Lie on your back and position a physioball under your heels.
2. Tighten your core muscles and lift your hips toward the ceiling.
3. Without letting your hips drop, pull your heels toward your buttocks.
4. Straighten your legs until your body is in a straight line extending from your ankles to your shoulders. Then repeat.
Muscles Involved
Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Secondary:Erector spinae
Swimming Focus
Breaststrokers who want to strengthen their hamstrings will find this a useful exercise. This exercise is also valuable because it targets the hamstrings, gluteus maximus, and erector spinae, which contribute to holding a tight streamlined position. Those who do not have access to a formal weight room will find this a good exercise for the hamstrings because the only equipment needed is a physioball.
Before implementing this exercise, you must first master the physioball bridge exercise described in chapter 6 (page 138). To maintain proper body position, the core muscles must be activated during the entire exercise. Failure to recruit the core stabilizers will cause the hips to drop downward and decrease the effectiveness of the exercise. To avoid placing undue stress on the neck and head, make sure that you maintain shoulder contact with the ground.
VARIATION
Single-Leg Physioball Hamstring Curl
Because the isolation to one leg requires increased balance and core strength, this advanced variation should be used as a progression only after you are adept at performing the double-leg curl. The primary focus should be on holding the body in a straight line from the ankles through the knees, hips, and shoulders.
Leg Curl
Execution
1. Lie facedown on a hamstring curl machine and hook your heels under the roller pads.
2. Pull your heels toward your buttocks in an arcing motion.
3. Slowly lower the weight to the starting position.
Muscles Involved
Primary:Biceps femoris, semitendinosus, semimembranosus
Secondary:Gastrocnemius
Swimming Focus
Although the hamstrings actively contribute to the kicking motions performed during all four strokes, their involvement is greatest in the recovery phase of the breaststroke kick as the heels are drawn toward the buttocks. Swimmers tend to be quad dominant, resulting in a strength imbalance between the quadriceps and hamstrings. To address this imbalance, swimmers should incorporate exercises that isolate the hamstrings.
Breaststrokers should rotate the toes outward to mimic more closely the movements performed in the water. This positioning also increases recruitment of the biceps femoris. Avoid lifting the hips off the bench when performing the exercise. Perform the movements in a slow, controlled fashion. Do not try to kick the roller pads toward your buttocks; pull them instead.
Leg Extension
Execution
1. Sit on the leg extension machine and hook your ankles under the roller pads.
2. Extend your legs until your knees are straight.
3. Slowly lower your legs back down to the starting position.
Muscles Involved
Primary:Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis