The best shoulder rotation exercise for freestyle swimming

Freestyle is a very common swimming stroke. Practicing freestyle swimming can not only exercise the body, but also improve everyone's swimming skills. When practicing freestyle, you should pay attention to swimming techniques. Shoulder rotation training is a must-do exercise when practicing freestyle swimming. There are tricks to shoulder rotation training. Otherwise, not only will the swimming posture you learn be incorrect, but you may also get injured. So, what is the best shoulder rotation exercise for freestyle swimming?

1. Freestyle Shoulder Turn Technique

1. Keep your body in a straight line. Keep your arms straight and your legs tight. This posture will greatly increase swimming resistance. Stretch your arms straight and clamp your head, with your body in a pointed spindle shape, giving minimal resistance. After the arm is moved in the air, the upper arm rotates inward so that the elbow joint is at the highest point, the shoulder is fully stretched, the fingers are straightened and close together, the palm is tilted outward and downward, the fingertips naturally touch the water, followed by the forearm, and finally the upper arm is naturally inserted into the water.

2. Note: The degree of bending of the elbow should be as parallel to the shoulder as possible. After entering the water, the palm of your hand begins to turn from slanting outward and downward to slanting inward, gradually bending your elbows and wrists, with your elbows always higher than your arms, to prepare for the next stroke. Note: When holding water, be sure to use your upper arms to exert force and keep your entire arms moving. The forearms bend as the upper arms move to hold the water, and be sure not to pull the elbows. When moving your arms, make sure your elbows and head are in a straight line. Your body should roll forward during the swimming process. This can greatly reduce resistance and save a lot of effort.

2. Elements of freestyle training

1 Body Position

To swim freestyle efficiently and effectively, you have to maintain a nearly horizontal body position in the water. At the same time, try to stretch your body and look forward to achieve excellent streamline effect.

2. Breathe

The reason you can breathe so effectively is that you never let your head sink or recede below the horizontal plane. Use your head to create a low vortex in the water to make it easier to breathe.

3 strokes

One of the most effective techniques. The reason for efficient technique is due to the arm stroke. After the hands and arms enter the water, they continue to extend in front of the head along the midline of the body. The movement of pushing your arms back begins by grabbing the water in front of you, then pushing them down and back toward the midline of your body, with your paddling arm almost touching your abdomen.

4. Kick

If you want to maintain your training level during the competition. It's about being able to use that powerful kick and nothing else. The result of extraordinary legs through efficient kicking techniques.

5. Body rotation

When training or competing, the body will rotate or roll from side to side along the longitudinal axis of the body. This rotation occurs due to the natural coordination of the arm stroke and the body. Rotation allows the large trunk muscles to be recruited, making the stroke more powerful and efficient.