By G. John Mullen
SANTA CLARA – Building core strength is a common goal of dryland programs. In fact, many swimmers have done countless sit-ups or leg lifts. Unfortunately, the traditional swimming core training only strengths one area of the core, the front or six-pack area. A well-balanced core muscle training routine must strengthen the core in all the different planes of motion.
Purpose:
The anti-rotation with band bridge strengthens the posterior sagittal plane (glutes) and transverse plane (internal and external obliques, and glutes), forcing the athlete to maintain a straight line with their spine.
Directions:
Attach a band to a sturdy door or bench. With your knees bent 90 degrees, lift your hips up by tightening your glutes, not arching your back. Next, push the band away from your body, while not letting your arms deviate from the center line. Repeat.