Four key shoulder strengthening exercises for triathletes

Triathlon may be a lower body dominant sport but that doesn’t mean triathletes can neglect certain upper body exercises in the gym. Having strong shoulders won’t just help minimize overuse injuries from swimming. They help support us on the bike and give us balance on the run.

Next time you head to the gym, don’t forget these four important shoulder strengthening exercises.

External rotations

You’ll need a resistance band for this drill and the next one. Sit upright, preferably on a stability ball so you engage your core and are mindful of good posture. With elbows by your sides, hold the band out in front of you. Pull out on each side with control and then release with control. Perform 10 – 15 times several times a week for best results.

Reverse fly drill

Position yourself face down with your core on a stability ball. Balance yourself with your toes on the ground. With light dumbbells (three to five pounds to begin with) start with the dumbbells on the ground and then raise your arms out to the sides with control. Perform 10 – 15 times.

 

Front bodyweight drill part 1

Lie on your stomach with hands slightly wider than shoulder-width. Tuck your pelvis towards your ribs to mimic the position you should have in the water (hollow position). With stomach slightly off the ground in this position, raise your hands. You may want to hold onto a broomstick or similar tube for control. Hold for 60 seconds, three times with equal rest in between.

Front bodyweight drill part 2

Keep the same position as well as the tube for part two of this drill but this time, slide a light, plated weight onto the tube. From here, hold the weighted tube out in front of your and bring it backwards over your head to your lower back. Perform a few sets of 10.

 

 

 

See demo here: