Jan. 5, 2021
Three-time XTERRA U.S. Women’s Champion Suzie Snyder demonstrates proper technique for XTERRA-specific upper body strength training exercises in the third of five instructional videos created to help you stay injury free and become a better racer.
Using limited equipment – dumbbells, resistance bands, and maybe the kitchen table – Snyder walks us through a series of basic moves and variations of those moves for your triceps, back, and chest.
“The key to getting stronger and avoiding injury is proper technique,” says Snyder. “I want you to start off easy, only push as far as your comfortable, and take it from there.”
Upper Body Strength Program
Bodyweight Exercises:
- Pushups- narrow, moderate, wide positions- working the pecs at different angles develops strength in both the Pec Major and the Pec Minor, and also recruits many additional smaller muscles (serratus anterior, deltoids, triceps)
- Chair Tricep Dips- This exercise targets the triceps, which are also very important for swimming.
Resistance Band Exercises:
- Rows- 1- Step on band, Vertical pull. 2- Seated row w/band looped around foot. 3- Secure band around something sturdy and row
- Swimmer Pulls
- Bicep Curls
- Tricep extensions
- Reverse Fly
Dumbbell Exercises:
- Bentover Row
- Plank Row
- Curl to press
Injury prevention w/resistance band Exercises:
- Internal & External Rotation
- Scapula retraction
- Reverse fly
More Videos in this Series
Part I - Pre-workout Activation and Warm-up Techniques
Part II - Plyometrics
Part III - Upper Body Strength Training
Part IV - Core Training
Part V - Lower Body Strength Training
Suzie Snyder has been the top American elite woman finisher at the XTERRA World Championship for four straight years, is a two-time XTERRA Pan Am Tour Champion, and has won nine majors on the XTERRA World Tour. Before turning pro, the 16-year veteran of XTERRA won the 20-24 division world title in 2004 and four-time age group national championships as well. Find her on Facebook/suzie.snyder.7 and Instagram/suziesny.
