Muscles used in Freestyle
Arm Movement:
- clavicular portion of pectoralis major and latissimus dorsi -- generate force during the pull of the arm stroke
- wrist flexors (flexor carpi radialis, flexor carpi ulnaris, palmaris longus)
- elbow flexors (biceps brachii, brachialis, brachioradialis)
- elbow extensors (primarily the triceps brachii)
- deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) -- bring arm out of water and return it to the correct position to start another stroke
- shoulder (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and serratus anterior)
- core (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) -- important for coordination and body roll
- flutter kick, legs alternate
- iliopsoas and rectus femoris -- both flex the hip at the start of the downbeat of the kick
- quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) + rectus femoris -- forceful knee extension
- gluteal muscles (primarily gluteus maximus and gluteus medius) -- contract to initiate upbeat of kick
- hamstrings (biceps femoris, semitendinosus, and semimembranosus) -- hip extensors
- gastrocnemius and soleus -- keep the foot plantarflexed
Image Source: http://www.active.com/swimming/Articles/10-Elements-of-a-Perfect-Freestyle-Stroke-Part-1
Information Source: McLeod, I. (2010). Swimming Anatomy. Champaign, IL: Human Kinetics.
Information Source: McLeod, I. (2010). Swimming Anatomy. Champaign, IL: Human Kinetics.