Backstroke Dryland Exercises: Strengthen Your Core

These dryland exercises will help you strengthen your core and hips so you can have a more streamlined backstroke body position. They range from basic to more advanced so you can progress along the exercises as you get more comfortable.

Alternating Superman

Alternating Superman improves your ability to create and maintain tension in the back of your body, which is key for maintaining posture and alignment while you swim backstroke.

To perform this exercise, lie flat on the ground on your stomach. Your legs should be straight and your arms straight in front of your body. Squeeze your back and hip muscles and then lift one arm and your opposite leg off the ground. Hold briefly, then return to the ground under control. Repeat with your other arm and leg.

Bear Plank to Plank Walkout

Great alignment and body position start with ensuring your spine stays straight. To swim backstroke well, you need to be able to keep your spine straight while your limbs are moving.

To perform bear plank to plank walkout, get on the ground on your hands and knees. Lift your knees slightly off the ground. Walk your hands forward until you’re in a push-up position. Then walk your hands back until you’re back in the original position. Do so patiently.

Russian Twist

Shoulder rotation is key in backstroke and requires strength and endurance. The Russian twist helps you develop the necessary strength and endurance.

To perform this exercise, sit on the ground with your feet slightly off the ground and your knees uncrossed. Using a very light weight, alternate between touching the ground on the left and the right, rotating your shoulders to do so. Keep your knees still. The more you lean back while keeping your chest up, the more effective this exercise is.

Tabletop (Crab) Bridge

Tabletop bridge, sometimes called crab bridge, strengthens the core muscles on the back of your body, as well as your hips. It also helps build range of motion through your shoulders, which is key in backstroke because much of your pull happens behind your body.

To perform this exercise, start in a sit-up position with your knees bent and feet flat on the floor. Rest your arms behind you with your elbows straight and hands on the floor. From this position, push into the floor with your hand and feet lifting your hips to create a tabletop from your knees to shoulders. Pause briefly and return to the starting position.

Bird Dog

Bird dog helps you develop stability through your torso and shoulders while moving your limbs through space. It can help you learn to stabilize your spine while moving, a key skill in maintaining posture in the water.

To perform this exercise, start on your hands and knees. Lift one arm and the opposite leg off the ground and extend them both straight. Pause briefly, then return to the start position. Do the same with your opposite arm and leg. Aim to move your arms and legs without letting your spine move.

Slow Bicycle

The slow bicycle is excellent for developing strength in your abdominals while moving your legs and shoulders dynamically. It’s a challenging skill for many swimmers to learn, and this exercise helps you learn it in a slow and controlled manner.

To perform this exercise, start in a basic crunch position, with your hands behind your head, your knees bent, and your feet off the ground. Slowly extend one leg while bringing your elbow on the same side across your body. Go slowly, then return to the starting position and perform the same action with your other arm and leg. Aim to keep your spine stable throughout.

Wall-Facing Medicine-Ball Side Toss

Wall-facing medicine-ball side toss helps you develop the rotational speed necessary to swim backstroke. You must move the ball quickly to create enough force to throw the ball, then rotate fast enough to the other side to catch it. You’ll develop the speed to move quickly and rhythmically.

To perform this exercise, face a solid wall and hold a medicine ball to your side. With straight arms, throw the ball toward the wall directly in front of you so that it bounces to the other side of your body. Catch the ball and repeat.

Dead Bug

Maintaining a straight spine while simultaneously moving your arms and legs is important for swimming backstroke properly.

To perform dead bug, lie on your back with your knees bent and your arms pointing straight to the ceiling. Your knees should be right over your hips so that your upper leg is in a straight line pointing toward the ceiling. Lower one arm and your opposite leg so that they are straight, one to two inches off the floor. Pause briefly, then return to the starting position. Move your arms and legs in a controlled fashion while maintaining a flat back. To maintain your posture, avoid arching your back while you’re moving your arms and legs.

Reverse Plank

Reverse plank is very effective at strengthening the muscles on the back of your body and helping you understand how to maintain a straight posture. This exercise differs from the others in that it is a static exercise (one in which you hold a pose) versus a dynamic exercise (one in which you move to perform it).

To perform this exercise, sit on your back with your legs out in front and your hands placed underneath your shoulders. Press your hands and heels into the ground, lifting your hips up in the air. If necessary, walk your feet out so that your legs are straight. Press hard into the ground to ensure that you have a straight line from your heels up to your head.

Alternating Leg Extension in Streamlined Position

Alternating leg extension in streamlined position challenges your ability to maintain your posture while moving your legs. By placing your arms overhead while performing this exercise, you’ll have more trouble controlling them, just as when you place your arms overhead while swimming backstroke.

To perform this exercise, lie on your back with your hands extended in streamlined position while bending your knees and lifting your feet off the floor. Slowly straighten one leg, pause, then bring your leg back. Repeat with your other leg. Your goal is to keep your spine completely still through this process.