Swimming bands, or also expanders, are probably the most basic training aid for swimmers on dry land. They help not only to strengthen the stroke muscles, but also to improve technique. But do you know how to use them properly?
Just like you choose a well-fitting swimsuit, you need to choose the right bands. For beginners, it is better to choose a low difficulty option, while advanced swimmers can reach for a harder and firmer one. An important reminder to remember right from the beginning - don't just pull with force, but get the technique right! Feel free to record yourself on your mobile phone to check your technique.
When do we use them?
Swimming resistance bands have year-round use, but it is of course dependent on your workout plan and goals. But they can also be used before races as part of a muscle warm-up, or as part of rehabilitation.
How to use them?
Attach the band to a fixed place at the level of your shoulders. If you put it too low or high, it will simulate a bad angle and you may develop bad habits through exercise. During the workout, imagine you're swimming in the water. Keep your elbow high, don't overextend your arms, and focus on the entire stroke from the beginning to the end. The stroke must be smooth, just like when you are swimming.
Tips on a few basic exercises:
Crawl stroke - simulates an underwater stroke. Don't forget the high elbow (ideally 3 sets of 30 reps)
Butterfly pull-ups - both arms at once, focus on strength and control the movement (ideally 3 sets of 20 reps)
Strengthening the core - Combine strokes with squats for complex body strengthening (ideally 3 sets of 20-50 reps)
Rowing - Fix expanders at chest height, sit up and pull your arms towards your body as if rowing (ideally 3 sets of 15-20 reps)
Remember, it's not so much about how many repetitions you do, but if you perform them correctly. It's better to do three sets of 15 reps with correct technique than 50 reps with incorrect technique.
And a word of advice at the end. Swimming bands are a great tool, but they simply won't replace the swimming in the water.
