The Glute Workout Machine
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Strength Training For Swimmers: Build Endurance with COBA Board PLUS
Strength training for swimmers has never been more easy thanks to our revolutionary counter-balance board (aka COBA)! It's crucial to build strength in order to increase your endurance and agility in the pool.
This sport is physically demanding where it requires strength, flexibility, stamina, and coordination. We've got an extensive list of COBA exercises that are perfectly suited for swimmers whether you're a beginner or professional. Let's dive into these strength training exercises that are sure to improve your swim performance!
Frequently Asked Questions
Any other Questions? Please reach out!
Upper Body Strength
COBA's upper body exercises, like rows, presses, and tricep kickbacks, help swimmers strengthen the muscles they use most in the water—like the shoulders, the back, and arms too. These exercises improve pulling power during strokes, making each pull stronger and more effective. They also help increase shoulder stability, which helps to reduce the chance of injury and keeps your stroke technique efficient.
Standing Two Arm Bend Over Row
Seated Single Arm Shoulder Press
Chest Press
Core Strength
Having strong core muscles are key for swimmers to keep their bodies streamlined and balanced in the water. COBA's core exercises, such as crunches, twists, and wood chops, help build the strength and stability needed for body rotation in strokes like freestyle and backstroke. A stronger core also helps swimmers have better control and endurance, especially during turns and underwater swimming.
Reverse Crunch Pullover
Woodchop
Chest Fly With Crunch
Lower Body Strength
Lower body strength is incredibly important if you want fast starts, powerful kicks, and quick turns. This is where COBA Board excels! Our lower body exercises, like squats, lunges, and deadlifts are what we're known for. Our exercises will strengthen the legs, glutes, and calves, giving your swim game more power when pushing off the wall and improving your kicking motion.
Squat Regular
Lunge Curtsy to Step Up
Glute Bridge
Frequently Asked Questions
Any other Questions? Please reach out!
Frequently Asked Questions
Any other Questions? Please reach out!
Frequently Asked Questions
Any other Questions? Please reach out!
Latissimus Dorsi Muscles (aka "Lats")
The "lats" are located on the backside of the body extending from the shoulder blade, to the side of the rib cage, and down towards the pelvis. If you push your hands together in front of the your chest you'll be able to feel your latissimus dorsi muscles flex. Build up your lats with these COBA strength training exercises:
Single Arm Bend Over Row
Kneeling Upright Row
Standing Two Arm Bend Over
Tricep Muscles
These muscles are located on the back part of the upper arm, opposite to the bicep muscles. Triceps are used for freestyle stroke, backstroke, butterfly, and breaststroke. Build up your triceps with these COBA strength training exercises:
Standing Tricep Kickback
Skull Crushers
Seated OH Tricep Extension
Pectoral Muscles (aka "Pecs")
"Pecs" for short, or the pectoral muscles are integral for performing the freestyle, backstroke, butterfly, and the breaststroke. These muscles stabilize the strokes to avoid losing strength while propelling forward and backward. Build up your pecs with these COBA strength training exercises:
Chest Press
Chest Fly With Crunch
Lateral Side Step Squat
Core Muscles (aka "Abs")
Your abdominal muscles, aka "abs", stabilizes and balances your body in the water helping to create a strong foundation that your upper and lower body can work off of. Ab exercises can help develop a tight core to help you remain hydrodynamic and enhance swim performance. Build up your core muscles with these COBA strength training exercises:
Reverse Crunch Pullover
Woodchop
Chest Fly With Crunch
Quadriceps Muscles (aka "Quads")
The "quads" are the front part of your thighs. These muscles are important when kicking in freestyle, backstroke, breaststroke, butterfly; as well as starts and turns. Build up your quad muscles with these COBA strength training exercises:
Squat Downhill
Lunge Reverse To Step Up
Deadlift Single Leg
Improve Swimming Performance with COBA Accessories
The COBA Board accessories, such as the X-Tra Heavy 30 lb. Underneath Bands, Adjustable Glute Resistance Bands, and Core Sliders, can definitely increase the intensity of any swimmers' workouts. These accessories add extra resistance, making the standard exercises more challenging allowing swimmers and athletes alike, to target specific muscle groups with precision.
Resistance Bands
Resistance Bands add tension during movements, intensifying exercises even more. This helps build strength in key areas like the glutes, hips, and legs.
Core Sliders
Core Sliders enhance workouts targeting the core by requiring more stability and control, improving body coordination and balance.
x-tra heavy 30lb.underneath bands
X-Tra Heavy 30 lb. Underneath Bands adds greater resistance to all your exercises. This levels up any gymnasts' workouts for explosive power.
Frequently Asked Questions
Any other Questions? Please reach out!