Plane of Motion
Swimming
Plane of Motion
Sagittal
Spring Setting
Heavy
All Springs
Muscle Focus
Spinal Extensors & Posterior Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keeps the spine and upper trunk lifted off the box.
Works with the anterior spinal stabilizers and rotators in counterrotation to keep the torso stable against the swimming actions.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted up against gravity.
Work with the hip flexors in the swimming action of the legs.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and limit the pelvic anterior tilt and assists with the spinal rotators in counterrotation.
Hip flexors assist with the hip extensors in the swimming actions of the legs.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Shoulder flexors keep the arms lifted up against gravity.
Shoulder extensors assist with the shoulder flexors in the swimming action of the arms.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators allow for overhead reach.
Elbow extensors keep the arms straight.
Objectives
Strengthen the abdominal muscles and back extensors.
Ensure coordination between the back extensors and hip extensors.
Engage the body in a prone position to coordinate muscles and joints from a stable foundation while the arms and legs move alternately.
Using the back extensors and abdominals to facilitate movement without causing strain and to resist the body from rocking or shifting.
Enhance stabilization of the lumbo-pelvic region in response to alternating limb movements.
Focus on breathing to synchronize the movement.