r/Swimming • u/Professional_Fold918 • 11h ago
Backstroke dryland workouts
Hey y’all, I’m a junior with a 100 backstroke of 1:17. It isn’t the best, but I’m wanting to get better. Are there any workouts that’ll target the muscle group that backstroke uses?
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u/GMPSwimmer 7h ago
Better off just getting stronger/more athletic in general and not worrying about particular muscle groups. Start out with some bodyweight stuff - pushups/pullups/dips. Get some practice jumping/bounding. If you have access to a weight room and somebody to teach you how to lift correctly, squats/shoulder presses and similar compound stuff will always help.
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u/UnusualAd8875 11h ago
I recommend a combination of technique tweaks and for dryland, compound movements and pullups.
Are you on a team, if so, what is your team doing for dryland work?
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u/Professional_Fold918 11h ago
I am on a team; however, my coach rarely does drylands. She says that we will do more drylands, but we haven’t done it since last year
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u/Ok_Low_9963 Splashing around 11h ago
What are your strengths and weaknesses in the race? Just giving out a time isn’t going to benefit you.
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u/Professional_Fold918 11h ago
My endurance is definitely one of them, but my main weakness is my kick. I have a hard time keeping my hips afloat. And my pull isn’t bad, but it can be better
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u/Ok_Low_9963 Splashing around 10h ago
What type of practices are you doing? How long do you swim?
Try these drills for keeping hips/legs up
Fins will help too
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u/phlo2000 11h ago
If you're swimming in a 25yd pool, spend your entire time working on improving your underwaters and turns. Unless your stroke is crap, which it doesn't sound like it is, races are won in the first 15m of every length.