Exercise of the Week: Swing Through Exercise

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the Swing Through Exercise, an upper body exercise that primarily develops triceps strength.

Who's Doing It

  • Premier Volleyball Academy

Muscular Benefits

  • Increases triceps strength
  • Increases strength in other arm and shoulder muscles
  • Develops shoulder stabilizer muscles
  • Improves stability

Sports Performance Benefits

  • Triceps strength is critical for skills like throwing or serving in tennis or volleyball
  • Develops shoulder and core stability with arms extended overhead for consistent and injury-free serving and throwing

Swing Through Exercise Description

  • Position Smith Machine or barbell height to hip level
  • Grasp bar with shoulder-width grip and step back so feet are slightly behind hips, back is flat and arms are extended
  • Bend arms to bring hands behind head and lower body under bar
  • Extend arms to return body to start position
  • Repeat for specified reps

Sets/Reps: 3x15

Coaching Points

  • Keep core tight and back flat
  • Maintain straight line with shoulders, elbows and hands
  • Lower bar to increase difficulty

Photo Credit: Getty Images // Thinkstock

Topics: TENNIS | VOLLEYBALL | EXERCISE OF THE WEEK | EXERCISES | EXERCISE | SPORTS | INJURY | BARBELL | SPORTS PERFORMANCE | SWING | SHOULDER MUSCLES