Early Vertical Forearm Swimming Exercises

Early vertical forearm swimming exercises teach proper form as well as focus on strengthening your arm and shoulder muscles. It is a popular swimming technique used by Ironman athletes as well as swimming Olympians. The technique focuses on maximum pull in the water while performing a freestyle stroke.

Dry Land Hand Placement Exercise

This exercise will work on stretching your upper body and learning proper stroke form. Lie on a rowing bench machine, placing both of your hands in the handles of the machine. From a lying position, extend both of your arms and legs out fully, with your hands perpendicular to the ground. From here, pull your right arm in toward your body, keeping your right elbow up and above your forearm as you do so. Repeat 20 times, alternating the motion with both arms.

Kickboard Vertical Forearm Drill

This drill will help you improve your vertical forearm with the aid of a kickboard. Start by swimming with the kickboard underneath both hands with your arms extended. After six kicks, lift your left arm off the board, pulling into the water with your left hand while keeping your elbow above your forearm. Place both hands back on the board. Perform five more kicks before pulling with your right hand. Repeat until you are fatigued.

Catch Formation Exercise

This exercise focuses on improving your catch position before performing an early vertical forearm stroke. Drop into the water, placing both of your arms out and on the edge of the pool. Continue to lower yourself into the water until you are eye level with the edge of the deck. From here, push down with both of your forearms on the deck, keeping your palms flat on the ground as you do so. If done correctly, your elbows should be the same height as your head. Hold for 10 seconds before relaxing. Repeat until fatigued.

Regular Freestyle Stroke Exercise

This exercise will test your vertical forearm stroke in regular motion. Start by kicking your feet and swimming toward one end of the pool. As you kick, bring your right arm down into the water, making sure your arm is bent at the elbow at a 90-degree angle as you do so. Once you properly pull the water with your right hand, pull down in the same manner with your left hand. Perform this exercise continually, bringing your head up for air every stroke and a half.