Try These 6 Resistance Band Exercises for Swimmers

Resistance bands are a well known strength and conditioning tool, but it can be hard for swimmers to know which exercises to select. In this article I provide 6 sample exercises swimmers should use in their training programmes. I also walk through the benefits of resistance bands for swimmers and how they can add these styles of exercises into their training routines.

5 min read
Sean Klein
Written by
Sean Klein
Published on
09/05/24
Last updated
09/05/24
Secondary
Lower Body
Hinge
Secondary
Upper Body
Horizontal Pull
Primary
Upper Body
Horizontal Press
Core
Trunk
Anterior Core
Core
Trunk
Resisting Rotation

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Upper Body
Vertical Press
In This Resource
  • Quality Resistance Bands For Swimmers
  • Benefits of Resistance Band Exercises For Swimmers
  • Increase Muscle Mass
  • Improve Core Strength
  • Improve Shoulder Stability
  • How To Incorporate Resistance Band Exercises Into A Training Programme
  • Full Body Resistance Training Sessions
  • Stand Alone Circuits
  • Sample Resistance Band Circuit for Swimmers
  • Try These 6 Resistance Band Exercises for Swimmers

Quality Resistance Bands For Swimmers

Benefits of Resistance Band Exercises For Swimmers

Increase Muscle Mass

Although gaining muscle mass with resistance bands can be a challenging task, it can still be an effective way to increase muscle mass, especially for the amount of muscle required to thrive in swimming. Swimmers need to have large upper bodies in order to perform at their peak and performing resistance training exercises such as banded press ups can help them achieve this style of physique and therefore improve performance in the pool.

Improve Core Strength

Swimmers need to have elite level of core strength and stability in order to perform at their peak. Resistance bands are one of the most effective tools for building core strength. I have only added two examples in this exercise list but there are 19 core exercises that can be performed with resistance bands. Not only are there a large amount of exercises, but there are also exercises which cover every movement category of the core musculature. The band can be used to develop the anterior core, resisting rotation and rotation, making it a very versatile tool for swimmers who are looking to develop their core strength.

Improve Shoulder Stability

The shoulder joint can pose a lot of issues for swimmers if it becomes injured and or lacks stability, which is a common injury that swimmers can deal with. Building strength and stability in the shoulders can easily be done with resistance bands. Strengthen the muscles that surround the rotator cuff can help build stability in the shoulders which can potentially mitigate injury.

How To Incorporate Resistance Band Exercises Into A Training Programme

Full Body Resistance Training Sessions

Full body resistance training sessions for swimmers would be the most beneficial way to use these banded exercises. Through performing full body resistance training, preferably with a variety of equipment, swimmers will be able to improve the condition of their bodies through improving strength, muscle mass (to a certain extent that is beneficial) and mitigate injury.

Stand Alone Circuits

If time is a limiting factor, or your swimming routine is already so intense that you do not have time nor energy to perform full body resistance training then using stand alone circuits can be very beneficial. These sorts of circuits will allow you to isolate specific training goals that you have and attempt to improve them. They will usually consist of two to three exercises that are performed for 3-5 rounds.

Sample Resistance Band Circuit for Swimmers

Complete 3 rounds

1. Band Resisted Deadlifts

Complete 12 repetitions

2. Press Ups with Band Resistance

Complete 8 repetitions

3. Banded Deadbug Pulses

Complete 8 repetitions

Try These 6 Resistance Band Exercises for Swimmers

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Secondary
Lower Body
Hinge
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Secondary
Upper Body
Horizontal Pull
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Primary
Upper Body
Horizontal Press
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Core
Trunk
Anterior Core
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Core
Trunk
Resisting Rotation
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Warmup
Upper Body
Vertical Press

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

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