If you’re just starting water polo or you’re a seasoned veteran, then it’s important to know which workouts will benefit you the most as you progress in your water polo career.

Water polo is a strenuous sport that isn’t easy, so it’s very important you have optimal strength if you want to play water polo to the best of your abilities.

There are a few key areas that you need to work on if you want to be truly great at water polo. They are;


Using your legs is one of the most difficult and exhausing things about playing water polo. Any exercise that you can do for your legs is great.

But, squats are the best full body exercise for pretty much anyone. This is why I think that squats are the number one exercise for anyone that plays water polo. They will help your back a lot and you won’t need to worry about hurting yourself as long as you do the squats properly!

If you want to learn how to do squats really well, check out this vid;


Of course, it’s best if you’re a competent swimmer if you’re looking at playing water polo frequently. You should consider this if you’re just starting to play water polo as you need to make sure you’re comfortable in the water when you’re playing.

This doesn’t mean to say that you need to be a backstroke expert. Just try and get past the doggy paddle and learn how to do a proper breaststroke if you want to be a great water polo player.

Dumbell Press

Aside from your core and legs, the most important muscle that I think that you need to learn how to use is your shoulders. My favorite exercies for doing this is definitely the dumbell press.

By using dumbells as opposed to barbells, you can ensure that you are going to isolate your shoulder and work it out as opposed to just working out your chest. The dumbell press is the best option for an isolation shulder exercise, and you should consider this if you’re looking for a good shoulder workout.


These are my favorite exercises if you’re starting your water polo career, and they can even be used for experienced folks too. You should do these exercises if you really want to excel in water polo.




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