Three Essential Strength Training Exercises for Swimmers and Triathletes

A stronger triathlon swim starts on land – more specifically, with strength training for triathlon. If you want to improve your swim this year, add these three functional exercises to your routine. These strength training moves for swimmers are an excellent way to build stroke power and a strong core (critical for a stronger swim).

Do the three swim strength exercises below as part of your regular strength-training routine. Focus on good technique and proper body position. If you can only do two reps with perfect form, take a 20–30-second break, then try two more.

Swim Strength Exercise #1: Plank Row

Grab a dumbbell in each hand in a plank position. Keep knees or feet hip-width apart for balance and stability. Lean body weight onto left arm and lift the right dumbbell off the floor. Use a “row” motion to pull dumbbell up to the side of your body. Do not rotate torso; keep chest facing the floor. Slowly lower dumbbell, transfer body weight, and repeat with the left arm.

Beginner: Legs bent, balance on knees

Advanced: Legs straight, balance on toes

Reps: 10 rows each arm. Adjust weights as necessary to complete set with proper form.

Swim Strength Exercise #2: Kettlebell Swing

A dumbbell can be substituted (hold onto one end). Assume a squat position and grasp the weight between your legs. Stand up, keep arms straight, and swing the weight up to shoulder height, using your lower body and the momentum of the weight. Let it swing between your legs as you go into a deep squat, hinging at the hips with knees bent.

Reps: 30 sec of continuous swinging, rest 60 sec, repeat 30 sec

Swim Strength Exercise #3: Medicine Ball Pushup

Use a solid medicine ball that will roll and support body weight. Position it under your right hand; do one pushup. Use right hand to roll the ball toward left hand. Position the ball under left hand; do one pushup. Repeat this cycle.

Beginner: Legs bent, balance on knees

Advanced: Legs straight, balance on toes