Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

Develop strength to add power to your stroke

This is an excerpt from Swimming Drill Book 2nd Edition, The by Ruben Guzman.

Lat Pulldown


To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.


  1. Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
  2. Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
  3. Pull the bands down and back by bringing your hands to your chest while bending your elbows.
  4. Hold this position for two seconds and return to the starting position.

Focus Points

  • Keep the elbows pointed out toward the sides throughout the movements.
  • The elbows should be bent 90 degrees in the final position.


The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.


Learn more about The Swimming Drill Book, Second Edition.

More Excerpts From Swimming Drill Book 2nd Edition