HOW TO: Attach training cord to a sturdy pole or fence 6 inches above hip height. Grab handles and step back so there is no slack in the cord. There should be enough tension on the cord that your hands are about 6 inches away from your thighs. Drop your shoulders away from your neck. Keep a slight bend in your knees. Bend forward 45 degrees for more sensation. Keep a slight bend in your elbow and extend both arms back past your hips, so that you feel your tricep start to work. Slowly bring your arms back to the starting position. This is one rep. Repeat to build strength in your triceps.

WHY: The Double Arm Tricep Extension is essential for strengthening every stroke in swimming. The triceps are key muscles involved in the pulling motion of various swimming strokes, particularly in the recovery phase. The double arm triceps extension targets and strengthens these muscles, enhancing their ability to generate power and propulsion during the arm extension phase of the stroke. By strengthening the triceps muscles, swimmers can provide additional support to the shoulders, reducing the risk of overuse injuries and promoting overall shoulder stability.