Backstroke pull imitation on land

Imitating the backstroke pull on land can be a helpful way to practice the arm movement and develop muscle memory even when you’re not in the water.

Here’s a step-by-step guide on how to do it:

Positioning:

Stand with your feet shoulder-width apart on a flat surface. Ensure that you have enough space to extend your arms fully without any obstructions.

Starting Position:

Begin by extending your arms straight above your head with your palms facing upwards. Your arms should be slightly wider than shoulder-width apart.

Imitating the Pull:

Mimic the backstroke pull motion by initiating the movement from your shoulders. Keep your elbows straight as you pull your arms down and around in a circular motion, simulating the pull phase of the backstroke.

Rotation:

As you pull your arms down and around, rotate your shoulders and torso slightly to imitate the rotation that occurs during the backstroke pull.

Hand Position:

Focus on keeping your hands in line with your shoulders throughout the pull motion. Your palms should be facing outward as you pull your arms down and inward.

Extension:

Once your hands reach hip level, extend your arms straight back up above your head to complete one repetition.

Repetition:

Repeat the backstroke pull imitation motion for a desired number of repetitions, focusing on maintaining proper form and technique throughout.

Breathing:

Practice rhythmic breathing as you perform the exercise, inhaling as your arms extend above your head and exhaling as you pull your arms down and around.

Control and Speed:

Start with slow, controlled movements to focus on proper technique. As you become more comfortable, gradually increase the speed of the motion while maintaining form.

Cooldown:

After completing the desired number of repetitions, perform some gentle stretches to cool down your muscles and prevent stiffness.

Remember to listen to your body and adjust the intensity of the exercise as needed. This exercise can be incorporated into a dryland training routine for swimmers to improve backstroke technique and strength.