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Full body

Swimming

The Swimming is a cardio exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: lats (upper) 16%, front delts 10% and lats (lower) 8%.

Also known as: zwemmen

Level: IntermediateEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Push off the pool wall in a straight, streamlined position.
  2. Float flat near the surface with the head in line and the eyes looking down.
  3. Reach forward with one arm and pull back under the body to the hip while the other arm recovers over the water.
  4. Rotate the body with each stroke and turn the head to the side to breathe.
  5. Kick steadily from the hips and swim lengths at an even pace for the planned time or distance.

Tips

  • Keep the kick small and quick, coming from the hips rather than the knees.
  • Breathe out fully under water so each breath in is relaxed.

Common mistakes

  • Lifting the head forward to breathe, which sinks the hips.
  • Crossing the hands over the center line on entry.
  • Big, bent-knee kicks that create drag.

Muscles worked by the Swimming

  • Lats (upper) Primary16%
  • Front delts Secondary10%
  • Lats (lower) Secondary8%
  • Triceps (long head) Secondary8%
  • Mid chest Secondary8%
  • Gluteus maximus Minor6%
  • Rotator cuff Stabilizer6%
  • Upper abs Minor6%
  • Rear delts Secondary6%
  • Hip flexors Minor4%
  • Obliques Minor4%
  • Side delts Minor4%
  • Hamstrings (biceps femoris) Minor4%
  • Quads (rectus femoris) Minor4%
  • Spinal erectors (lower back) Stabilizer3%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Freestyle is mostly an arm pull through the water (lats, front delt, triceps) with a steady flutter kick and rotation from the trunk.

Swimming alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Swimming work?

Mainly the lats (upper). The front delts, lats (lower), triceps (long head), mid chest and rear delts assist.

Is the Swimming good for beginners?

The Swimming is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Swimming?

For example the Open Water Swimming, Ski Erg and SkiErg Sprints. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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