This post is sponsored by our friends at Elite Athlete Fitness Equipment. Use code EliteSwimPro for 20% off your order!

Whether you work out at home, in the gym or on the pool deck, resistance bands are extremely beneficial equipment for swimmers, helping to improve strength and prevent injury. The resistance bands from Elite Athlete Fitness Equipment are perfect for our dryland training plans!

Benefits of Resistance Bands

Elite Athlete Fitness Equipment provides tools and knowledge to help swimmers get stronger, address muscle imbalances and achieve elite performance. Their equipment helps swimmers of all ages and skill levels build agility, strength and power to improve swimming performance:

  • Agility: Fast twitch, or the ability to adapt and engage your muscles quickly
  • Strength: The amount of weight you can move
  • Power: A combination of agility and strength; being able to move weight quickly 

Bands also allow you to safely progress to more advanced movements as you get stronger. Elite Athlete’s bands are color coded, so it’s easy to see which bands will work for different exercises. 

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Different Types of Resistance Bands

There are 2 main types of bands: Resistance bands with handles and mini bands.

  • Bands with Handles: These bands can be anchored to a door or other stable surface. They are long and can be used for a variety of full-body exercises.
  • Mini Bands: These bands are a small “loop” that can be useful for lower body exercises and small upper body movements.

Whether you’re a young age group swimmer or a seasoned, elite athlete, you can benefit from resistance band workouts!

Safety First

Elite Athlete Fitness Equipment

Before starting a strength training routine using resistance bands, it’s important to ensure you’re working out safely.

  • Dynamic Warmup: Don’t start your workout at maximum effort. Begin with a dynamic warm up that includes full-body movements to get your blood flowing and prepare your muscles.
  • Proper Technique: Don’t attempt a complex or advanced exercise if you are new to dryland training. Take your time to safely progress from beginner exercises to advanced movements.
  • Static Stretch Cool Down: Help your muscles recover and reduce soreness with a cool down at the end of each workout. Incorporate static stretches to help slow your heart rate down and lengthen the muscles you worked during your workout.
  • Increase Intensity & Resistance Gradually: Increase the difficulty of your workouts over time to see the best results. A structured training plan can help you stay on track toward your goals safely!
  • Be Aware of Pain or Discomfort: If you feel sharp pain during any movement, take a break and either find a way to modify the movement, or skip it altogether. Pushing through pain can cause injuries that will set you back more than taking it easy for a workout or two.

15 Resistance Band Exercises for Swimmers

Use these exercises to build a full-body resistance band workout!

1. W Pulls

Begin facing the band attachment, with your arms at shoulder level and elbows bent 90 degrees, fists pointing toward the band attachment point. Keeping your shoulders down, lift your fists so your arms form a “w” shape. 

2. Band Core Rotation

With the band attachment point to the right, grab the handles and walk to the left until there is tension in the band. Raise your hands up to shoulder height. Keeping the core engaged and arms straight, twist your body to the left. Slowly rotate back to the starting position, resisting the band’s pull. Repeat on the left side.

3. Scapula Pull Down with 3 Second Hold

Kneel with the band attachment point above your head. Grip the handles of the band, or higher up on the band for more resistance. Keeping the arms straight, engage your scapulae, pulling the shoulder blades together at your mid back. Hold for 3 seconds and release.

Related: 10 Swiss Ball Dryland Exercises for Swimmers

4. Side Step Squat with Mini Band 

Place the mini band around your thighs, just above your knees. Drop into a squat position and slowly step to the right. After a few steps to the right, take a few steps to the left and repeat!

5. Alternating Superman with Mini Band 

Begin on all fours with the mini band around your left thigh and behind your right foot. Extend your left arm and right leg, pressing against the resistance of the band to increase glute engagement! Repeat on the other side.

6. Chest Press (Staggered Legs)

Facing away from the band attachment, place one foot in front of the other in a staggered stance. Press the handles forward and slowly return to the starting position.

7. Band Squat (Band on Shoulders)

Grip both handles, and step on your band and bring it up to your shoulders. Perform squats, feeling the extra challenge each time you press up!

8. Squat Double Arm Row 

Drop into a squat position and grip both handles of the band. Pull the handles toward you, keeping your elbows in tight to form a 90 degree angle. Slowly return to starting position and repeat, holding the squat position for the duration of the set.

Related: 15 Low Impact Dryland Exercises for Swimmers

9. Balance Taps – Lateral/Forward/Back with Mini Band

Place the mini band around your ankles. Stand on one leg. Lift the opposite leg and bring it in front and to the side of the standing leg, tapping the heel to the ground. Bring the floating leg out to the side and tap the heel again. Repeat on the other leg, keeping the standing knee stable.

10. Hip Bridge with Mini Band

Place the band around your thighs, just above your knees. Start lying on your back with your feet planted on the ground. Make sure your lower back is completely flat to the ground. Squeeze your butt and lift up into a bridge position, pushing your knees out against the band. Hold for 1-2 seconds, making sure your back doesn’t arch at the top.

11. Fire Hydrant with Mini Band

Start on all fours with the mini band just above your knees. Keeping your right knee bent, lift the knee out to the side. Avoid moving other areas of the body. Keep the core tight! Return to the starting position and repeat.

Related: 10 Best Core Dryland Exercises for Swimmers

12. Swim Pull

Start in an athletic stance with your knees bent, facing the band attachment point. Gripping the handles of your band, pull both hands toward you as if you were doing butterfly. Return to the starting position with control and repeat.

13. Alternating Swim Pull

Start in an athletic stance with your knees bent, facing the band attachment point. Gripping the handles of your band with your arms by your ears, pull one hand back, as if doing freestyle. Return to the starting position with control and repeat on the other side.

14. Internal Rotation

Keep your right arm close to your side and bend it 90 degrees. Pull the band to the left, bringing your right hand across your body. Repeat on the left side.

15. External Rotation

Keep your left arm close to your side and bend it 90 degrees. With the band attachment point to your right, place one or both handles in your left hand. Pull the band to the left, moving your hand away from your body. Repeat on the right side.

Related: 5 Resistance Band Dryland Exercises for Swimmers

How to Choose Resistance Bands

Interested in setting yourself up with a full set of resistance bands? Check out the products that come in 3 of Elite Athlete Fitness Equipment’s kits.

Use code EliteSwimPro for 20% off your order at eafitnessequipment.com!

Light Weight Power Band Kit, $89 

Elite Athlete Power Band Kit

This kit is recommended for most athletes ages 9 – 11.

  • 2 x Feather Weight Bands 
  • 2 x Light Weight Bands 
  • 2 x Medium Weight Bands 
  • 1 x Cruzer Weight Band
  • 2 x Medium Weight Handles
  • 2 x Medium Weight Door Anchors
  • 2 x Ankle Straps
  • 1 x Anchor Strap

Medium Weight Power Band Kit, $139

Elite Athlete Power Band Kit

This kit is recommended for most athletes ages 11-14.

  • 2 x Feather Weight Bands 
  • 2 x Light Weight Bands
  • 2 x Medium Weight Bands
  • 2 x Cruzer Weight Bands
  • 1 x Light Heavy Weight Band 
  • 1 x Heavy Weight Band
  • 2 x Heavy Weight Handles 
  • 2 x Heavy Weight Door Anchors 
  • 2 x Ankle Straps
  • 1 x Anchor Strap

Heavy Weight Power Band Kit, $159

Elite Athlete Power Band Kit

This kit is recommended for most athletes ages 14 and up.

  • 2 x Feather Weight Bands 
  • 2 x Light Weight Bands
  • 2 x Medium Weight Bands, 
  • 2 x Cruzer Weight Bands 
  • 2 x Light Heavy Weight Bands 
  • 1 x Heavy Weight Band
  • 1 x Extra Heavy Weight Band 
  • 2 x Heavy Weight Handles 
  • 2 x Heavy Weight Door Anchors 
  • 2 x Ankle Straps 
  • 1 x Anchor Strap

Ready to get stronger? Download the MySwimPro app and start your free trial of ELITE COACH to unlock all of our dryland and swimming training plans! Perfect your at-home dryland setup with Elite Athlete Fitness Equipment! Use code EliteSwimPro for 20% off!

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