Swimming is a full-body workout that engages many muscle groups in the body. Although each swimming stroke uses different muscle groups to execute different techniques, all swimming strokes will develop the following muscles:
- Core abdominal and lower back muscles that keep the body steady in streamlined positions in the water to reduce drag.
- Deltoid and shoulder muscles to help the hands have proper entry in the water and to reach out far.
- Forearm muscles that are worked when pulling in the water for more propulsion.
- Upper back muscles that stabilize the shoulders throughout the swimming strokes.
- Glutes and hamstring muscles to keep the body in a balanced position and to aid in propulsion.
- Pectoral and latissimus dorsi muscles are used to sweep the arms inwards against the water.
Different strokes utilize some muscles more than others. For example, the freestyle stroke primarily activates muscles like the triceps, biceps, quadriceps, and hamstrings. Backstrokers rely heavily on their chests and thighs to keep themselves afloat. Breaststrokers use their chest, triceps, and quadriceps to execute the stroke. Butterfly swimmers use their chest, back, and shoulder muscles to execute the stroke.
In summary, swimming is an excellent form of exercise that benefits the whole body, including the abdominal, back, forearm, shoulder, gluteal, and hamstring muscles, among others.
