To get strong & powerful starts, turns, and underwaters you need to train your lower body. Squats and lunges will help train your quads, but there’s something to keep in mind when you’re training your hamstrings. The hamstrings run from your hips to your knees. Because of this, hamstring exercises should be categorized as hip dominant and knee dominant exercises. Exercises like trapbar deadlifts, hip hinges, and RDLs are hip dominant exercises, because most of the movement comes from the part of
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