PURPOSE
The Swimmer is the fourth exercise in Conditioning Drill 2.
This exercise strengthens the back of the shoulder, neck, spine, hips, and legs—often referred to as the posterior chain of muscles.
These muscles are used in training and combat tasks such as low crawling, prone firing, and swimming.
The figure above breaks down the movement Soldiers conduct at a slow cadence.
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Swimmer is the Prone position with the arms extended overhead, palms down and on the ground.
Toes are pointed to the rear.
COUNT
● On count 1, raise the left arm and right leg off the ground while lifting the head up and arching the back slightly.
Gaze should be “down-range” or parallel to the ground at this point.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time with the opposite arm and leg.
● On count 4, return to the starting position.
REPETITIONS
Complete 5–10 repetitions.
CHECK POINTS:
● At the starting position and throughout the exercise, maintain tightness in the abdominal and hip muscles.
● On counts 1 and 3 raise the head slightly and look upward.
● Keep the toes pointed throughout the exercise.
PRECAUTION:
Do not move into counts 1 and 3 with a jerking motion.