Struggle When Swimming Fly? (Try This Exercise)

Are you dealing with a tight thoracic spine? Don't miss out on valuable propulsion during the dolphin kick because your back aches. A lot of the whip action happens in your t-spine or mid-back and it helps if you re more flexible there and not super tight. This exercise will you gain strength in that are and give you valuable proposition to get you going forward faster in the water.

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Below is the transcription of this video. Thx.

Best Exercise for Swimming Fly!

Bo Hickey
Certified Strength & Conditioning Specialist

If you're dealing with a tight thoracic spine,
you could be missing out on valuable propulsion during your dolphin kick.
A lot of the whip action happens in your T-spine or your mid-back.
So when you're super tight, you're just missing out on that valuable propulsion to get you going forward.

So, nice strong brace. Medicine ball in the middle of your back. Arms overhead, reach as far as you can without an arch forming in your low back.
So, you want to keep everything nice and compact that low back stays still.
Focus on moving through your mid back.

What I don't want to see is the collapse so the ribs are flaring. Okay?

You're going to complete 3 sets of 8 repetitions.
Nice, strong brace. Reaching overhead with control.