Swimming Crawl Style

Instructions

1
Lie prone (face down) on a flat surface with your body in a fully extended horizontal position, legs together and straight, arms extended overhead or at sides
2
Engage your core by drawing the navel toward the spine. Maintain a neutral neck position with eyes focused downward to avoid neck strain
3
From the prone position, lower your body toward the ground by allowing your abdominal muscles to lengthen and relax, maintaining a straight body line without sagging at the hips
4
Initiate the movement by contracting the rectus abdominis to lift and arch the upper torso off the ground in a controlled manner, creating spinal extension. Return to starting prone position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESTransverse Abdominis, Internal Obliques, External Obliques, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Swimming Crawl Style because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Plyometrics region.

Benefits

  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Internal Obliques, External Obliques, Iliopsoas to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Swimming Crawl Style
  • Cable Swimming Crawl Style
  • Banded Swimming Crawl Style

Frequently Asked Questions