4×8 reps with minimal rest between sets
Why it works:
Propulsion in the water is partly driven by a strong pull from your shoulders and lats, Daly says, so upper-body pulling exercises—like pullups—provide strength and balance that’ll improve your efficiency.
How to do it:
Start by completely hanging on the bar with an overhand grip just wider than shoulder-width apart. Imagine pulling the bar to the floor as you pull yourself up. Continue until your chin rises above the bar. Return to start. Immediately start 4B. after completing all sets. Use a band or assisted pullup machine as needed, and vary your grip (e.g., narrow, neutral) for balance.
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