TRX exercises are great for swimmers. Suspension trainers do not require a lot of space, it can be used for hundreds of different exercises, it can easily be placed on a pool deck, and they are not expensive. You can easily adapt the intensity of TRX exercises by changing the angle or foot stance for each swimmer, so younger swimmers can get the same benefits as a high-level collegiate swimmer.

The TRX Suspension trainer is no doubt the best piece of dryland equipment for swimmers!

With the following exercises shown in the video below, you will feel and learn, how body positioning, core connection, and other minor adjustments can make a major impact in your swimming performance.

Upper Body TRX Exercises for Swimmers:

TRX Wall Slides: we love exercises that check multiple boxes at once. This is exactly what the TRX wall slides do. They are great for promoting thoracic spine mobility and shoulder stability in addition to strengthening the muscles around the scapula. To make this exercise easier, try easing your angle and bringing your arms closer together.

TRX Rows: Rows should be a staple of any swimmer’s strength training routine. They are great at strengthening the lats, traps, and rhomboids, which are all key swimming muscles. You can do traditional TRX Low rows, Mid Rows, and High Rows, and if you want to make it harder you can try using only 1 arm and do a single-arm row.

TRX Power Pull: This is another great exercise for swimmers who are rehabbing from a shoulder injury. It will strengthen your shoulder, but it will also promote total body coordination. You have to use the muscles around the scapula in concert with the core in order to rotate and reach with your arm. As you can imagine, this is exactly what needs to happen in swimming! The Power Pull train swimmers to ‘preload’ the pecs by rotating and opening the shoulder and torso.

Core TRX Exercises for Swimmers

TRX Plank: This exercise reinforces the most basic element in swimming: maintaining a neutral spine through core stability. This translates into ‘floating’ correctly.

TRX Swimmers Pull: We anchor by maintaining tension on the handles and straps, and we move our bodies by applying force on the handles, which we ultimately feel throughout the core.

Lower Body TRX Exercises for Swimmers

TRX Straight leg hip bridge: This straight leg version of the hip bridge on a TRX Suspension Trainer is another great way to strengthen glutes and hamstrings, helping to give you a more powerful kick.

TRX Lunge: Many swimmers and coaches run into a problem when doing rear foot elevated split squats, not have anything to put their foot on! Problem is easily solved when using the TRX Suspension Trainer to suspend the back foot/leg and perform the exercise in that way. Great way to work the balance as well!

TRX Squat: This is the same movement we use when we push off the wall and streamline and also what we do upon entering the water from our standing starts.

TRX Single Leg Squat: Many times, bridging the gap between double leg squats and single leg squats is challenging. Using a TRX suspension trainer is a great way to help bridge the game. By holding onto the straps, you unload the exercise and make a single squat more manageable.

Would you like to do your training on the TRX Suspension Trainer? You can use my discount code TRX15ECTZ to get 15% off on anything on the trxtraining.com website!
For the Middle East: you can use my discount code CARLA15 for 15% discount on the MeFitPro Website.

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Happy swimming!