Looking for a cardio exercise like swimming the backstroke (x-post /r/bodyweightfitness)

Q

qtpie71

New member
I had a chance this past week to spend some time swimming in a larger body of water than I normally have access too, and I discovered that swimming a backstroke feels like an excellent remedy for my typical hunched over desk posture - the long pull with the back muscles, and the reaching up and over the head. I'm posting here and in r/bodyweightfitness simply because those are the two subs I regularly frequent. If I need to reach out elsewhere please let me know.

Is there any exercise (kettlebell or otherwise) that would be a similar movement? Gaining regular access to an olympic sized pool is borderline impossible right now. I'd prefer a cardio or circuit but a strength excessive would be OK as well.

Any thoughts?
 
@qtpie71 Kettlebell swings will work your lower back but the movement is not exactly the same. Kettle snatch and Turkish getups are good for shoulders and back. Some gyms have rope climb machines that would also work your back and of course there are rowing machines.
 
@locke23 But these are all work done in the front of the body with bent forward posture. The swimming backstroke is the opposite - the work is done behind the back and pulls that direction.
 
@qtpie71 Are you asking for advice regarding exercises that mimic the back stroke ?
Are you asking for advice regarding exercises that will help your poor posture?

Kettle bell swings are an excellent exercise for strengthening the posterior chain. A weak.posterior chain is a common culprit with posture issues.
 
@fsmbin I'm asking for something that mimics the backstroke. I'm already working on swings for the posture issues. It's not actually as much that I am looking to help posture issues as much as I love the feel of the behind the back pulling of the arm down. I tend to have tight chest muscles (already working rows and pull-ups to offset) and more than anything the backstroke felt therapeutic, I think.
 
@qtpie71 You seem to be on the right track with the pulling exercises . You could.also check the flexibility sub to find some stretching routines to.loosen up your chest.
 
@qtpie71 If you love the backstroke, why not incorporate the pool into your fitness routine.

kettle bells are not always an ideal tool for everything.
 
@qtpie71 There are a series of articulation involves in the back stroke. The first movement is taking the arm overhead. The snatch does that. The next movement bring the arm to the back and then down to the front. It's hard to duplicate that but Rowing and rope climbing come close. The main effect that these exercises have on your body is that you are building stabilization in the shoulders and mobility in the upper back and that is why I recommended the Turkish get up. If you want to be a better swimmer, you need to swim. If you want to correct your hunched back, work on strength and mobility of your shoulders and back.
 
@qtpie71
The next movement bring the arm to the back and then down to the front. It's hard to duplicate that
Yeah, I think this is the key. This is the part of the movement I want, but I fear I'll never find.
Click to expand...

[Look up gada mace exercises.(
) It isn't like swimming, but it does involves pushing against resistance across a wide arc of motion, and it can be cardio intensive. I built one of these, it isn't my cup of tea, but maybe you would like it. You need a lot of space in every direction to use a full size one.
 
@qtpie71 Kettlebell swings helped my posture a lot, it is an explosive pull, slightly similar to rowing. It strengthens the back, and while it won't directly strengthen the neck, a strong back is a proper foundation for a healthy neck. You can't really have a forward head with proper posture in the rest of the spine.

It is driven by the legs rather than the shoulder, but a snatch is a "long pull with the back."

Kettlebells are high intensity cardio. You can space out intervals, but there is no exact equivalent to a long steady swim, in cardio terms.
 
@jim35215 The closest thing a kettlebell would have to a long steady swim would be a very light snatch that you space out your reps a bit. But I still think fewer reps in less time would have more to offer.
 
@qtpie71 With cables or bands you might be able to do a similar behind the back pull. Not with kettlebells and probably not with bodyweight either. Pulls tend to need equipment and external attachments.

Lats are probably the major player, but just feeling it out, there's probably some scapular action too so it won't be quite the same if you would do pullovers, pullups, or some such instead.
 
@qtpie71 Since you have the arm overhead motion covered with Kettlebell snatches, Perhaps a behind the neck pulldown? Would probably hep if we knew what you had access to.

Do you frequent a gym?

Have Bands at home?

I believe we can figure this out, just need some more info

EDIT: would also second the TGU as an excellent stabilty tool for the shoulders. Just Be sure to check Strongfirst youtube form walkthrough and start with a light weight ( relative to your strength ofc )

Also, If you have access to a flat bench and/or decline bench I believe Pullovers (at least the negative part) would also train this movement effectively, as the weight will be pulling down and the posture is quite similar. I personally find them more comfortable on a decline bench
 
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