“WALL PUSHUPS”

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Under Pressure Swim Blog

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WELCOME TO UNDER PRESSURE SWIM BLOG. TODAY WE WILL BE
EXPLAINING WALL PUSHUPS.

Wall pushups are a more difficult drill to accomplish

correctly. After the arm bands are securely place around
your upper arm (right under your armpit area, where the
giant muscle is located), grab ahold of the pool deck.
Make sure your hands are placed shoulder with apart and
lying flat down on the deck. When arms are positioned
correctly, pull up until both arms are straight, look out
for your hands moving outwards. Most swimmers tend to kick
to help them pull out of the water, this is incorrect
because it doesn’t help with the idea of strengthening your
arms. When lowering back into the water, make sure your
arms are straight once again, if they are not you are
missing the full point of the extension, ultimately doing
the drill wrong. The wall pushups should be done at a
relatively constant interval. One of the purposes for this
drill is to mirror the pulling motion of a stroke and to
strengthen your arm muscles. Here are some example swimmers
doing the drill correctly and incorrectly.
INCORRECTLY

The swimmers found doing the drill

incorrectly have their hands placed wider
than shoulder width apart and don’t end up
doing the full extension. They also have
the issue of kicking to help propel their
bodies outside of the water and don’t do
the pushups at a constant pace.
CORRECTLY

THESE SWIMMERS DO THE DRILL CORRECTLY BY

BEING ABLE TO GAIN THEIR FULL EXTENSION
ALONG WITH KEEPING THEIR HANDS SHOULDER
WIDTH APART. THEY USE THEIR UPPER BODY TO
GET OUT OF THE WATER INSTEAD OF KICKING.
This drill can be done in multiple ways, either with ten
wall pushups for each set or start with ten and decrease to
down with each set. The part of the drill that stays the
same throughout, is that right after the wall pushups the
swimmer must sprint to the other side of the pool. The
wall pushups act as the builder of lactic acid so when you
sprint you are fighting through tired and sore muscles.

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