Dryland Tip: Inverse Row Hip Thrust Progression

By G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Swimming World correspondent

SANTA CLARA, California, September 8. G. John Mullen, one of Swimming World's dryland correspondents, posted another dryland tip video today on SwimmingWorld.TV. Today's exercise is called an inverse row hip thrust progression.

Purpose: The inverse row hip thrust is a combination of two exercises. It requires shoulder blade stability and retraction in combination of hip extension. These two movements are used during the mid catch during butterfly.

Directions: Suspend a rope or TRX band overhead with a bench at the athlete's feet. To progress the exercise, start with the athlete pulling themselves up with only their arms, similar to a mid row. Next, superimpose a hip thrust in combination of the mid row. In advanced athletes, this exercise can be transformed into a sport specific plyometric move, encouraging the athlete to drive from their hips and jump off the bench.

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.