Flutter Kick | Dryland Workout | Technique Explained

This is an excellent exercise to transition to after mastering the Hollow Hold. As with the Hollow Hold, the main emphasis should be on keeping the low back in a stable and fixed position. If the low back begins to arch, the abdominal musculature is no longer holding the low back in a stable and stationary position and it is being overpowered by the hip flexors.

The incorporation of the flutter kicking motion makes this exercise particularly useful to freestyle and backstroke swimmers. To avoid relying on the hands to hold the upper body in its curled position, perform this exercise by holding your hands 1 inch (2.5 cm) off the ground.

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