Dryland Workouts for Swimmers to Skip And What’s The Alternative

Dryland Workouts for Swimmers

Swimming competitors who wish to compete at a high level must engage in dryland training. It can reduce accidents, right the imbalances, and boost swimming abilities. Swimmers should incorporate dryland workouts into their regular training and sessions. Swimmers may benefit and advance their skills in the pool by training hard on land. Here is the complete guide to dryland workout for swimmers, what exercises to skip at any cost and what exercises to do alternative to build strength poolside for higher performance.


Avoiding Injuries:


In swimming, it is extremely necessary to concentrate especially on method or particularly, on your racing speed. This idea carries over to your exercises outside of the water, where they should be carefully planned to help you reach a certain performance goal or build the muscles needed for a particular swim stroke. There are several benefits and reasons to do dryland training


However, some coaches, especially those without a history in swimming, suggest that swimmers undertake dryland training, which frequently do more harm than benefit. The workouts that may be suggested but that swimmers should really avoid at all costs are illustrated in this article. Try the exercises we suggest instead.


Avoid to do bench dips:


The first dryland workouts for swimmers to skip are bench dips. They are appropriate for calisthenics-based strength training. You are merely lifting your own bodyweight, much like in pushups. This exercise is found in the majority of gym routines, however it is risky for swimmers.


Suggested Alternative: Do tricep Kickbacks workout with a resistance band


Tricep kickbacks are one of the wonderful dryland workouts for swimmers. Under your feet, support a resistance band so that you can grasp it with your hand. Knees slightly bent, lean forward at the waist until your upper body is virtually parallel to the floor. Extend your arm backward until it reaches shoulder height, starting with one arm parallel to the floor and the resistance band taut. Return to your starting position after finishing this motion. Put your arms through this workout on both sides of your body.


This workout is particularly created to build your triceps and will also improve the coalface of your swim stroke.


Avoid Lifting Your Legs Up On the Floor


The second dryland workout for swimmers is lifting legs up on the floor (also called leg lifts). Although it’s a common core strength workout at the gym, this one can be dangerous. Similar to situps, your lower back or abs can become injured if you do them incorrectly.


Suggested Alternative: Do Planks or Flutter Kicks Workout


Planks are one of the best dryland workouts for swimmers and helps you get better, more focused results. Make sure your head is looking forward while lying on your elbows and toes with your torso parallel to the floor.


Additionally, you may do lateral planks by turning your body such that your shoulders are parallel to the ground while standing on the outside of your foot and your elbow. Use a mirror or a spotter to ensure that your body is in a straight line during this core exercise to gain the greatest benefit.


You will learn how to use your abs with this workout, which is crucial for maintaining appropriate posture whether swimming all four strokes or diving in.


Avoid doing deadlifts:


Deadlifts are the final dryland workouts for swimmers to avoid. The three lifts used by the power lifting community are the bench press, squats, and deadlifts. One of the fundamental exercises for developing significant strength, the deadlift is a challenging full-body exercise.


But when done with big weights, they can be especially hazardous. They should be avoided because if done improperly at a young age, they can seriously harm your hamstrings and gluteus maximus.


Suggested Alternatives: Burpees or Lunges


A safer alternative of dryland workouts for swimmers are lunges. Step forward while still standing and curve your knee till your thigh is matching to the ground. Make sure the floor is not contacting your back knee. Straighten your bowed leg after the exercise is finished, and then stand back up. During the workout, you can grip a couple of dumbbells if you wish to up the difficulty.


Your muscles will expand as a result of burpees dryland workouts for swimmers, and your cardiovascular staying power will increase. As you perform the exercise, pay close notice to your breathing. You’ll undoubtedly come to know that your stroke rate during training has improved after you start pushing yourself to complete hundreds of burpees every day.


These workouts will strengthen your leg kick, dive, and tumble turn by targeting all of the major muscles in your lower body.




Dryland training is tremendously useful for competitive swimmers when done correctly. It is an excellent approach to build up key muscle groups utilized in specific swimming strokes, which will ultimately improve your force and power production.


Never do suggested dryland workouts for swimmers that should be skipped to stay injury free. Avoid overdoing your dryland training to avoid being too tired and exhausted for your swimming pool exercises to get a full body workout.