Dryland Tip: Hands Over Head Curl-Up

Dryland Tip By Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer's Shoulder System

SANTA CLARA, California, May 17. THIS week's Dryland Tip from Dr. G. John Mullen focuses on developing core stability, especially for use during underwater kicks.

Purpose: The hands over head curl-up is an underwater specific core exercise. This exercises forces core stability, which is essential during underwater kicking.

Directions: Lie on a Bosu ball or on the ground with your arms in streamline. Next, tighten your abdominals from your ribs to your pelvis, while relaxing your neck and shoulders, and then lift your chest towards the ceiling, not arching your low back or bending from the low back. KEEP YOUR LOW BACK STABLE WITH THE CORE ACTIVE. Lower yourself to the ground, keeping your core tight and returning controlled.

Perform for multiple 10 – 20 repetitions to improve core endurance.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.

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