Water is kind to joints, but swimmers battle shoulder pain, low-back tightness, and knee issues from turns and breaststroke. Dryland strength builds the durability and posture that keep you training.

Priorities

Scapular control & rotator cuff: Keeps the “shoulder complex” centered and strong.

Posterior chain: Glutes/hamstrings counter tight hip flexors and protect the back.

Core anti-extension/rotation: Stable trunk = efficient transfer of force.

Ankles/calves: Underwater kicks and push-offs require springy lower legs.

Foundational Exercises

Scap series: Y-T-W raises, prone swimmers, band external rotations.

Pulling balance: 1-arm dumbbell rows; half-kneeling cable rows to build symmetry.

Hinge & squat: RDLs, hip thrusts, goblet squats for leg drive.

Anti-core: Dead bug, hollow hold, Pallof press, farmer’s carry.

Calf/ankle: Straight- and bent-knee calf raises; tibialis raises for balance.

Programming

2×/week in build phases, 30–40 minutes/session.

Volume taper before key meets; keep activation circuits (light bands, core) year-round.

Pair with thoracic mobility (open books, wall angels) to counter pool posture.

Mistakes

Only doing push-ups: Overloads anterior shoulder; balance with pulls and external rotations.

Neglecting hips: Weak glutes = sagging bodyline and cranky backs.

Max lifting near meets: Keep strength heavy-ish in base, then shift to power/activation.

Verdict

Dryland is injury insurance and speed fuel. Build balanced shoulders, strong hips, and a braced trunk, and your time in the water becomes more efficient—and more resilient.

Thomas