Moves/Swimmers

Swimmers

ID: 287

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Exercise Type:
Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Eye gaze forward and level — looking down allows the spine to flex.
  2. 2. Squeeze glutes to reinforce pelvic neutrality and lower back protection.
  3. 3. Hips and shoulders should remain in the same plane throughout.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Add a dynamic component while maintaining the static resistance: hip tap, shoulder tap, or arm reach.

Common Problems:

Leaning away from the load instead of resisting it — reinforce the neutral position with external feedback.