Improve your Dolphin Kick with the Towel Hamstrings Curl

Hamstrings-Curl

By Dr. G. John Mullen, DPT, CSCS

Dolphin kick is the fastest way to get from point A to point B. However, the up kick (when oriented on the stomach) is much slower and weaker than the down kick. Some feel this difference is due to the hamstrings being weaker than the quadriceps.

The towel hamstrings curl helps swimmers keep their hips engaged while strengthening their hamstrings, even if you’re illegally kicking on your back off the wall during a freestyle race.

Towel Hamstrings Curl Directions

Lie on your back with your knees bent on a slippery surface. You can put your feet on a towel, or on a sliding board. Next, raise your hips by hinging from the hips, not arching your back. Extend the legs slowly, not letting the hips drop. Bend the knees, returning to the starting position. If pain occurs in the low back, tighten your abdominals and try again.

If this is too easy, consider using only one leg, especially if you are a freestyle or backstroke swimmer.

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Ryan Rager
8 years ago

my legs just cramped up reading that 😉

Natália Antunes
8 years ago

Gonna try, but I can feel the pain already! Haha

Sigfrido Garcia
8 years ago

Julian Garcia Gabriela Barragan

Sandra O'brien
8 years ago

Paola O’Brien

Gabriela Barragan
8 years ago

Hey Friday, this clinic is free. Free! Power dolphin kick clinic @ Indiana $238 and sold out ?

Tammy Lee
8 years ago

I do those with my feet up on a stability ball.

Tracie Chicoine
8 years ago

Quinn Chicoine – do these.

Sharon Whalley
8 years ago

Alaric Whalley one for you

Julie Bryan
8 years ago

Connor Bryan???

Samantha Burdess
8 years ago

Gabby Burdess

Zoe Grace Leadbetter
8 years ago

Zoe McIlmurray

Donna Kuna Wilkie
8 years ago

Danielle Wilkie Colleen Wilkie

Dokuzeylulswimming Gunay

Yusuf Opuş

Sammie Lucie-Smith
8 years ago

John Gatfield

Natalie Archer
8 years ago

Brittany Archer

Emily Garratt
8 years ago

Ben Garratt

Abbas Hussain Dhanji
8 years ago

Muhamad Danish Azfar

Rasha Tarek
8 years ago

Shereif Nour

Nermine Farghaly
8 years ago

Mariam Farouk

Alaric Whalley
8 years ago

had a go but it hurt like hell it’s great, thanks Sharon how can i repay you? Mmmm!!!!!!

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