Band swim pull
Drill / Beginner / 3 × 30 s per arm
Room / Drill / Beginner
Prone swimmers
Lying face down with the chest lifted, the arms sweep from overhead to the lower back. It strengthens the upper back and shoulders for the swimming and paddling position.
- Dose
- 3 × 8 slow sweeps
- Rest
- 30 s
How to do it
- Lie face down on the floor with the arms overhead and the forehead just off the floor.
- Lift the chest and arms a little, thumbs up.
- Sweep the arms wide and down to the lower back, hands turning palms up, then sweep back overhead.
Tips
- Keep the neck long; look at the floor.
- Slow and controlled; the arms never touch the floor.
