{"id":28202,"date":"2011-10-06T13:27:00","date_gmt":"2011-10-06T18:27:00","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/10\/dryland-tip-horizontal-press\/"},"modified":"2014-07-28T23:48:36","modified_gmt":"2014-07-29T06:48:36","slug":"dryland-tip-horizontal-press","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-horizontal-press\/","title":{"rendered":"Dryland Tip: Horizontal Press"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

SANTA CLARA, California, October 6. G. John Mullen, one of Swimming World's<\/i> dryland correspondents, is back with another dryland training tip video that focuses on the Horizontal Press<\/i>, which focuses on freestyle and backstroke strength.<\/p>\n

Purpose:<\/b> Long axis strokes require contralateral (opposite) arm and leg coordination to enhance rotational velocity through the water. The horizontal press forces gluteal and hamstring activation with scapular stability and strength, optimizing contralateral strength. <\/p>\n

Direction:<\/b> Hold one leg at the top of a glute-ham machine or have a partner stabilize one leg while your hips lie on a bench. Contract your glutes, hamstrings and abdominals while you press a light weight overhead. If the athlete exhibits shoulder pain or has shoulder pain, the press can be converted to a row. Also, if the athlete has back pain, confirm they are stabilizing with their glutes and abdominals, not hinging\/arching with their low back.<\/p>\n