![]() ![]() “It gets really hard really fast,” he says. You won't get too far down the pool before recognizing why Heggy calls this core-training drill the Gutbuster. To make it harder, dunk the kickboard deeper underwater. “You don’t need to do it for a minute each time-you should be able to get yourself cranking within 10 to 15 seconds.” This works the pecs, shoulders, and upper back, and trains both the pushing and pulling motions in the same exercise. “You have to approach it as an explosive motion if you want to entice your muscles to grow,” he says. Start with it close to your chest, then push it away from you and pull it back as fast as you can, explains Heggy, “which will probably annoy everyone else in the lane with you.” (So maybe best to save this for non-lap-swimming pool hours.) Do this as fast as you can to fatigue, then repeat it about three times. Stand in shallow water and hold the kickboard like you would for the tombstone drill-grab the top and bottom in each hand and have the flat part facing the wall. 2) Build Your Back and Shoulders: Kickboard Press and Pull ![]() And it asks your legs to perform under fatigue, which helps build strength and power. “You’ll feel like you’re flying now that the resistance is off,” she says. Then leave the kickboard on deck and do one to two more lengths of sprint kicking. “Instead, think of kicking with a straight leg, but a soft knee,” she says.įor extra strength: Do the tombstone drill for one to two lengths of the pool. If you don’t feel it in these areas, you may be kicking from your knees. The board creates extra resistance so you have to engage your hip flexors, quads and hamstrings more than you would in a standard kick set, explains Jones. Make kicking more challenging by turning the kickboard vertically in the water (so the flat part is facing the wall in front of you). The Exercises 1) Shred Your Legs: Tombstone Drill “It’s about choosing the right motion, the right resistance, and the right number of repetitions.” We asked Heggy, along with Beth Jones, a swim coach and personal trainer with PlayTri in Dallas, to explain how to get the biggest muscle-building benefits from each exercise in the pool. “You must do short, high-intensity work, which requires an entirely different approach than people usually take in lap swimming,” says Terry Heggy, a Level 3 USMS coach, NASM-certified personal trainer, and head coach of Team Sopris Masters in Glenwood Springs, CO. To use the pool to build muscle mass and strength, you’ll want to do more than your regular swim sets. Swimming laps already does a lot to build your upper body and legs, and if you know what exercises to do, you can help tone the rest of your body to get a little more ripped, too. ![]() The density of water means you get more resistance from every pull or kick than you would on land, and these drills really make that work for you. ![]()
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