For masters swimmers, increasing the power of your freestyle pull is key to improving speed and efficiency in the water. While technique is crucial, strength training on land (dryland training) provides the foundation for a more forceful and efficient stroke. By targeting the key muscles involved in pulling, you can develop greater propulsion, improve stroke mechanics, and reduce fatigue over all distances.
Why Strength Training Matters for Your Pull
The freestyle pull relies on upper body and core strength, particularly the latissimus dorsi (lats), trapezius (traps), rhomboids, deltoids (shoulders), triceps brachii (triceps), flexor and extensor carpi (forearms), and rectus abdominis and obliques (core muscles). A strong core stabilizes the body in the water, while grip and forearm strength improve the ability to "hold" the water and maximize propulsion. Strength training also enhances neuromuscular coordination, ensuring your muscles fire more efficiently with each stroke.
Essential Gym Exercises for a Stronger Freestyle Pull
Incorporate the following exercises 2–3 times per week, focusing on proper form, controlled movements, and progressive overload to maximize strength gains.
Foundational Strength Exercises
Lat Pulldowns (4 sets of 6–8 reps at 75–85% max load)
Targets the latissimus dorsi (lats), the primary muscle responsible for the pulling phase of freestyle.
Use a wide grip to closely mimic the in-water stroke path.
Weighted Pull-Ups (4 sets of 4–6 reps)
Builds latissimus dorsi (lats), biceps brachii (biceps), and trapezius (traps) for maximum pulling power.
If unweighted pull-ups are difficult, start with band-assisted pull-ups.
Seated Cable Rows (4 sets of 8–10 reps)
Strengthens the latissimus dorsi (lats), rhomboids, and middle trapezius (traps) to improve pulling mechanics.
Keep elbows close to the body to mimic the stroke’s underwater phase.
Single-Arm Dumbbell Rows (3 sets of 8 reps per arm)
Builds latissimus dorsi (lats), rhomboids, and rear deltoids (shoulders) for balanced stroke strength.
Mimics the unilateral pulling motion in freestyle.
Advanced Power and Explosiveness Exercises
Medicine Ball Slams (3 sets of 10 reps, fast and powerful movement)
Engages the latissimus dorsi (lats), core muscles, and triceps brachii (triceps) for explosive pulling strength.
Use a rotational slam to activate the internal and external obliques (core muscles) for better stroke rotation.
Kettlebell Swings (3 sets of 12–15 reps)
Develops posterior chain muscles, including the latissimus dorsi (lats), gluteus maximus (glutes), and erector spinae (lower back muscles).
Improves power transfer from the hips to the upper body, aiding stroke efficiency.
Weighted Rope Climbs (3 sets of 3–4 ascents, controlled movements)
Strengthens forearm flexors, latissimus dorsi (lats), biceps brachii (biceps), and trapezius (traps) for superior pulling endurance.
An advanced challenge for those looking to maximize upper body strength.
Core and Shoulder Stability Work
Farmer’s Carries (3 sets of 30 seconds with heavy weight)
Strengthens flexor carpi (forearms), deltoids (shoulders), and trapezius (traps) to enhance grip endurance and shoulder stability.
Crucial for maintaining a strong, fatigue-resistant pull.
Plank Variations (Front and Side Planks, 3 sets of 30–45 seconds)
Strengthens rectus abdominis (abs), transverse abdominis (deep core muscles), and obliques to maintain a streamlined body position in the water.
Add resistance (weight plate on back) for increased difficulty.
Scapular Pull-Ups (3 sets of 8–10 reps)
Strengthens lower trapezius (lower traps) and serratus anterior to improve shoulder stability and stroke mechanics.
Focus on controlled movements to enhance scapular activation and reduce injury risk.
Programming Tips for Maximum Power Gains
Perform compound strength exercises 2–3 times per week, emphasizing heavy, low-rep (4–8) sets for maximal strength.
Include explosive power work (medicine ball slams, kettlebell swings) 1–2 times per week to improve pulling speed and efficiency.
Maintain core and shoulder stability work consistently to prevent injuries and enhance stroke control.
Prioritize mobility and flexibility with dynamic warm-ups and cooldowns to maintain shoulder health.
By integrating these dryland exercises into your training plan, you’ll develop a stronger, more powerful freestyle pull, leading to faster times, greater efficiency, and improved overall performance in the pool.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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