How to Do a Triathlon Training Exercise for Shoulder Muscles

Triathlons place tremendous amount of stress on the shoulder muscles, especially since the internal rotation of swimming strokes can cause tissue impingement, and long-distance running leads to slouching and rounding of the shoulders. Exercises like the YTWL, bands exercises and some weightlifting can prevent shoulder pain and problems in a triathlon.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Aerobics stepper
• Kettlebell or dumbbell
• Exercise band

YTWL Weightless Exercise

1. Lie down on your stomach on an aerobic stepper. Place your arms straight out by your head so that your arms and body resemble a "Y" shape.

2. Lower your arms so that they come perpendicular to your body to make the "T" of the YTWL training exercise.

3. Bend your elbows and bring in your arms so that your upper body resembles a "W."

4. Bring your elbows to your hips to make the "L" of the YTWL.

Weighted Shoulder Swings

5. Stand with a kettlebell or dumbbell of moderate weight between your legs. Take a wide stance with your toes facing forward or pointed slightly out.

6. Grab the weight by its top. Lift it so that it hangs between your legs while your back is straight, your head is up and your eyes are looking forward.

7. Swing the weight up just above your head and then lower it in a controlled fashion to its starting point. Perform the swing in sets of high reps or increase the weight and decrease the number of repetitions.

Shoulder Training With Bands

8. Place a bench in front of a solid, bolted down object. Wrap an exercise band around the object.

9. Lie stomach-down on the bench and grab an end of the exercise band with each of your hands.

10. Pull each side of the exercise band to simulate the swimming part of the triathlon and to work the shoulder. Move the bench farther from the standing object to increase the tension on the bands and the difficulty of the shoulder training.

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