Overhead Arm Alignment & Catch Position - Superband 1-Arm Overhead Front Pallof Press

In freestyle, having good body awareness, core stability and upper extremity strength makes it easier for swimmers to develop and refine the skill of lead arm control and transition into the propulsive phase of the stroke.

What does a good lead arm position and control do for you in?
A - Alignment of the entire body on the long-axis (allows for a "sharp" crisp line to develop along the side of the body to feet).
B - Balance of the body in this position (the lead arm briefly balances the body on the long-axis before the arm transitions into a catch)
C - Control of the body as rotation occurs at the hips, ribcage and shoulder aligns the body for optimal long axis rotation.

Superband Only

Superband with Hand-weight or Kettle-bell

The goal of the Superband 1-Arm Overhead Front Pallof Press exercise is to improve the stability single arm overhead reach into lead position and control into the catch position.

Conclusion:  Developing swimmers are often challenge with maintaining alignment, balance and coordination in lead arm and streamline body positions.   By anchoring a Superband behind the athlete, and performing a controlled single arm overhead press, the front chain (hand, wrist, arm shoulder & core) of muscles can be activated in similar manner as seen in the lead arm balance and catch position of freestyle.
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.