Dryland Tip: Push Up Rotations

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

SANTA CLARA, California, November 10. THIS week's dryland tip of the week from Dr. G. John Mullen is the Push Up Rotation. This exercise helps to strengthen your core while building rotational power throughout the progressions.

Purpose: The push-up rotation is a long axis specific exercise, applicable for swimmers of all levels. Similar to free and back it requires shoulder and hip rotation in the horizontal position. This exercise can be progressed by adding resistance, building rotational power.

Directions: Start in the push-up position, with your hands underneath your chest, elbows facing backwards, chin tucked, abs and glute contracted. This will keep your body in a straight, horizontal line. Simultaneously, rotate your shoulder and hip as a unit towards the ceiling while pulling your arm straight back towards your side. Next, shift your weight to the other arm and rotate to the other side and repeat. Maintain a straight line in your body, similar to swimming. This can be performed for 30-60 second bouts to improve core and rotational endurance.

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.