Swimming Exercises: How to improve rotation in hips and spine
Swimming Exercises
TheMagic5 Swimming Blog

Swimming Exercises: How to improve rotation in hips and spine

Swimming Tips by Dan Daly

Heres an athlete we’ve been working with to improve rotation in his hips and spine for better rotation and reach in his stroke.

As you see when he rotates right onto his left side, he gets a good turn, breaking the surface with his top shoulder and hip, clearing the way for his shoulder to recovery in a circular motion. When he rotates left, however, onto his right side, it's more square, and as a result, his shoulder gets jammed, traveling out wide to the side, shorting his stroke and streamline.

DALY Tip 1: 

Incorporate dryland drills with bands to improve your stroke's rotation and greater range of motion.

 

 

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Frequently asked questions

What are the four swimming strokes?

The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.

AsWhich swimming stroke is the fastest?

Freestyle is the fastest competitive swimming stroke thanks to its streamlined body position, continuous arm movements, and efficient flutter kick. It is the preferred stroke for most sprint and distance events.

Which swimming stroke burns the most calories?

Butterfly generally burns the most calories because it requires continuous full-body movement, a powerful dolphin kick, and a high level of muscular effort throughout the swim.

Which swimming stroke is easiest to learn?

Many beginners start with breaststroke because its slower pace and natural breathing pattern make it easier to learn. Freestyle is also commonly introduced early since it forms the foundation for many swim training programs.

Why should I learn all four swimming strokes?

Learning multiple strokes improves overall swimming technique, develops different muscle groups, enhances coordination, and creates more balanced workouts. It also helps swimmers become more adaptable and confident in different swimming environments.

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