Move of the month: Cuban Press

This exercise is great for rotation, strengthens the shoulders and can help prevent injury, says Vivienne Rickman

The Cuban Press is series of moves that works the muscles that stabilise the shoulders and enable rotation. It’s common to forget that we need to strengthen the muscles that enable rotation until we need to recover from an injury, as any swimmers out there suffering from ‘rotator cuff’ injury will now know. Having strength in these muscles will not only prevent injury, but also make us stronger at our swimming strokes.

An upright row, external shoulder rotation and an overhead press make up the Cuban Press. Choose light weights, so that you can maintain good form in the shoulder rotation.

Equipment needed
Dumbbells or barbell

How to do Cuban Presses

1. Stand with feet hip width apart, while holding your barbell or dumbbells (palm face towards the body). Maintain a neutral spine position.
2. Lift the weight upwards from the elbows to chest height.
3. Keeping your elbows where they are, externally rotate the hands forward and upwards.
4. Press the barbell or dumbbells directly overhead, straightening your arms.
5. Lower with control to starting position. This is one rep.
6. Try 15-20 reps. Keep control throughout the movements.

Variations
Try using a mobility bar to work on shoulder flexibility.