Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: The inverse row hip thrust is a combination of two exercises. It requires shoulder blade stability and retraction in combination of hip extension. These two movements are used during the mid catch during butterfly.

Directions: Suspend a rope or TRX band overhead with a bench at the athlete's feet. To progress the exercise, start with the athlete pulling themselves up with only their arms, similar to a mid row. Next, superimpose a hip thrust in combination of the mid row. In advanced athletes, this exercise can be transformed into a sport specific plyometric move, encouraging the athlete to drive from their hips and jump off the bench.