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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Face Pull with External Rotation. Today we add a more accessible starting point for people with significant posterior shoulder weakness, and a wall angel drill that addresses the scapular dyskinesis that develops in long-term swimmers.
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PROGRESSION 1: PRONE REAR DELT RAISE (BEGINNER)
Best for: Swimmers with significant posterior shoulder weakness or those for whom the face pull produces compensation from the upper trap rather than the rear delt and mid trap.
How to do it:
Lie face-down on a mat, forehead resting on a folded towel, arms at the sides
Raise both arms slightly off the floor with the thumbs pointing upward
Hold 2 seconds at the top — the movement is small, the effort is large
Lower slowly over 3 seconds
15 reps, 3 sets — use very light dumbbells (1 to 3 lbs) or bodyweight
This is a variation of the Y position from the Y-T-W exercise in Issue #35, isolated to the rear deltoid emphasis. In swimmers with significant internal rotation dominance, even the bodyweight version of this exercise produces noticeable fatigue in the first session, which indicates how undertrained the posterior shoulder typically is in this population.
PROGRESSION 2: FACE PULL WITH EXTERNAL ROTATION (INTERMEDIATE)
Sunday’s featured exercise. The technical note most critical for swimmers:
The elbows must stay at or above shoulder height throughout the pull. When the elbows drop below shoulder level, the upper back takes over and the posterior deltoid and external rotators are removed from the exercise
Perform in front of a mirror if possible to confirm elbow height is maintained throughout every rep
15 to 20 reps, 3 sets, three times per week — exactly the tendon loading frequency that produces the most rapid adaptation in the specific tissues that swimming chronically overloads.
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PROGRESSION 3: WALL ANGEL
Best for: All swimmers, at every level, because it directly addresses the scapular winging and depression that develops from years of lat-dominant swimming. The wall angel is the most specific scapular stabilization exercise available without equipment.
How to do it:
Stand with your back against a wall, feet about 6 inches from the baseboard
Press the lower back, upper back, and the back of the head against the wall — all three contact points are required
Bring both arms to the wall in a goalpost position: upper arms at shoulder height, elbows bent at 90 degrees, forearms vertical
Slowly slide both arms upward along the wall until straight overhead, then lower back to the goalpost position
The challenge: every part of the arm must maintain contact with the wall throughout the full range
8 to 10 reps, 3 sets
Most long-term swimmers discover they cannot keep the arms on the wall through the full range of motion — the forearms or elbows lift off before reaching overhead. This is direct evidence of the scapular and thoracic restriction that their swimming has produced. The wall angel is both diagnostic and corrective.
COMING UP
Saturday closes out Issue #43 with the aquatic training toolkit and the weekly off-water training schedule that extends the swimming career by decades.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
