Rotation: The Fundamental Force Behind Efficient Swimming and Human Movement
Inspired by a surprisingly calm conversation from TSC Podcast Episode #151: Rotation is a Fundamental Component of Human Movement (don’t worry, we made it weird again)
🎧 Listen to the full episode on:
Let’s talk about rotation.
Yeah, rotation. That thing your spine was designed to do before you wrecked it slouching over your laptop like a depressed shrimp.
We all know swimming is just coordinated flailing with purpose, but if you’re still trying to power through the water by Hulk-smashing every stroke with your shoulders—buddy, we gotta talk.
You’re Not a Forklift. You’re a Human. Start Moving Like One 🔄
Here’s the thing: swimming isn’t just arms and legs. It’s not a meat windmill churning through the water. Efficient swimming is rotational.
That’s right. You are not dragging yourself down the lane like you’re pulling a sled full of trauma. You are rotating—twisting, spiraling, using your spine for something other than regretting your life choices.
Rotation connects the upper body and lower body. It gives you stability. Power. Grace. It makes your stroke look less like an overcooked noodle having a panic attack.
Your Arms Aren’t the Thing That Moves You 🚫💪
Hot take: your arms? Not the power source. They’re the anchors. The goal isn’t to “pull” your way through the water like you’re dragging furniture across carpet.
The goal is:
Anchor the hand.
Rotate the torso.
Let the lats do the talking.
Don’t look like you’re trying to dislocate your shoulder on purpose.
It’s the same deal as running: your foot plants, and your glutes push you past it. In the water, the hand plants, and your core spins you past that anchor like a majestic torpedo with emotional baggage.
Human Movement is Just Fancy Twisting 💥
Rotation isn’t just for swimmers. It’s for anyone who moves, throws a ball, turns around, or has ever walked somewhere without falling down.
That little twist in your spine? That’s the foundation of power. It’s what turns your weird flaily limbs into a coordinated system of propulsion.
So yes, your medicine ball slams, bear crawls, and kettlebell swings are actually doing something—besides just making you look insane at the gym.
Bear Crawls: Because You’re an Animal (Probably a Tired One) 🐻
You want to “feel rotation”? Bear crawl. Left arm, right leg. Right arm, left leg. Boom. Natural human movement. Primal, even.
This isn't some CrossFit punishment. It’s therapy for your nervous system. It resets your timing, reminds your brain that your limbs are connected, and humbles the hell out of you in front of other adults.
Swimmers who feel like their stroke is “off” usually can’t coordinate their limbs on land either. So if you look like a baby giraffe during a bear crawl, congratulations—you’ve got homework.
Can We Stop Calling It a “Pull” Now? ✋➡️🏊
Let’s be honest, “pull” is a garbage word for what’s actually happening in freestyle.
It makes you think you’re dragging water backwards like a sad shovel. And that leads to wrecked shoulders and strokes that look like you’re swimming away from a mistake.
Let’s rebrand:
Anchor the hand.
Fire the lats.
Rotate the body past that anchor.
Repeat until your times drop or you get mistaken for a dolphin.
Why You (Yes, You) Need to Train Rotation 💪
If you swim, and especially if you triathlon (which is swimming but tired), here’s why rotation is your new best friend:
More power without looking like you’re dying.
Less drag so you don’t feel like you’re swimming uphill in molasses.
Less shoulder pain, unless you like that kind of thing.
More distance per stroke, which sounds very smart and official.
And the best part? It just feels better. When you get it, you’ll know. You’ll feel smooth. Efficient. Dare I say… graceful? (Okay, maybe not graceful, but less like you’re flailing.)
How to Train Rotation Without Losing Your Mind 🧠
Alright, nerds. Here’s your to-do list:
Bear Crawls – Reset your wiring. Bonus points if your dog joins in.
Medicine Ball Rotational Slams – Slam your way to explosive core power (and scaring gym-goers).
Side Planks with Rotation – Your obliques will cry. It’s good for them.
Kettlebell Swings – It’s hip rotation. For people who hate dancing.
Final Thoughts: Stop Swimming Like You’re Trying to Escape Something 😅
Rotation is not a bonus feature. It’s not a drill. It’s how your body was designed to move through water. The sooner you stop thinking about “pulling” and start thinking about anchoring and rotating, the faster—and happier—you’ll be.
Unless you enjoy wasting energy and swimming like a malfunctioning Roomba.
In that case, keep doing you.
Want help not swimming like a Roomba? Hit us up:
👉 @triswimcoach on Instagram
👉 Facebook.com/triswimcoach
📧 [email protected]
For more rants, coaching tips, and oddly deep swim truths, head over to triswimcoach.com and listen to the TSC Podcast.
