These exercises are designed to increase proximal control of the scapular.  To view the Q Swim YouTube clips in full screen right click on the play button and copy the url into a separate browser page.

LEVEL 1 SWIMMER SHRUG

Description: Swimmer shrug with weighed arm by side. Shrug maintaining head, torso and pelvis alignment

Suitability: Makos, Great Whites, Tigers, Hammers

Adult Supervision: Required for Hammers

Dumbbell: 1-2 kg (or use a filled a water bottle)

Reps: 5 reps on each side

LEVEL 2 SWIMMER SHRUG

Description: Bicep Curl plus Overhead Press adding internal rotation.

Suitability: Makos, Great Whites, Tigers

Adult Supervision: Recommended

Dumbbell: 1-3 kg (or use a filled a water bottle)

Reps: 5 reps on each side

LEVEL 3 SWIMMER SHRUG

Description: Alternate Overhead Press.  Overhead Press from the shoulders adding internal rotation.

Suitability: Makos, Great Whites, Tigers

Adult Supervision: Recommended

Dumbbell: 1-3 kg (or use a filled a water bottle)

Reps: 5 reps on each side

LEVEL 4 SWIMMER SHRUG

Description: Pull to Press.  From Dead-lift position into a swimming specific Overhead Press position with internal rotation.

Suitability: Makos, Great Whites, Tigers

Adult Supervision: Recommended

Dumbbell: 1-3 kg (or use a filled a water bottle)

Reps: 5 reps