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Mideast Shipping on High Alert Following U.S. Strikes on Iran

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The shipping industry was placed on high alert on Sunday with warnings that Tehran could retaliate against commercial vessels following US airstrikes against Iranโ€™s nuclear facilities.

Greece, home to more oil-tanker capacity than any other nation, cautioned its ship owners to think again if theyโ€™re considering entering the Persian Gulf in the wake of US airstrikes. Vessels planning to sail through the Strait of Hormuz, the waterway that sits at the mouth of the region, should โ€œreassess passageโ€ until the situation normalizes, according to a circular seen by Bloomberg that its shipping ministry sent to vessel owners. It advised waiting in nearby safe ports.

Naval forces in the area warned that ships, especially US-linked ones, could be at heightened risk. Shipping giant A.P. Moller โ€“ Maersk A/Sย saidย it continues to transit Hormuz but is ready to re-evaluate its position based on the information available. ย 

The actions of the maritime industry โ€” and its risk tolerance โ€” will be a critical detail in the wake of the strikes because of Iranโ€™s proximity to the Strait of Hormuz, a conduit for a fifth of the worldโ€™s oil and an unavoidable searoute into the Persian Gulf.

Athensโ€™ warning is the latest sign of pressure on shipping markets as attacks on Iran escalate. Tanker earnings already soared by almost 90% since Israel first started conducting airstrikes on June 13. As one of the worldโ€™s largest shipowning nations, advice to Greeceโ€™s vessel owners would have a major impact on commodity transportation markets, especially oil.ย 

Thereโ€™s every chance shipowners will ignore the advice because the Persian Gulf is too-important a region for them to avoid and rates can always rise to compensate for the risk of sailing in the region. Operators that do decide to transit Hormuz should adopt the highest security level available and maintain the maximum possible distance from Iranian waters, Greeceโ€™s ministry added.

In Sundayโ€™s notice, the Greek ministry cited concern around a possible closure of Hormuz as a reason behind its message.ย 

Read more:ย Qatar Advises Caution for LNG Vessels Using Hormuz Straitย 

Officials at three Greek tanker companies said they were still assessing the situation. One did indicate he might still allow his tankers to enter the region, while another said their ships would likely stay away.

Greek government spokesman Pavlos Marinakis said in a statement that the government, via the shipping ministry, advised Greek-flagged and Greek-owned ships in the area of the Strait of Hormuz to go to safe port until the situation normalizes.ย 

Bigger Risk

Naval groups are also warning of greater risk.ย 

On Sunday, the Joint Maritime Information Center, a liaison between navies and merchant shipping in the region, said that Washingtonโ€™s airstrikes mean US-linked ships sailing through the Red Sea and Gulf of Aden face a high risk of attack.ย 

Yemenโ€™s Houthi rebel group issued freshย threatsย against American commercial and naval ships earlier in the day. There had been a ceasefire between the US and the Houthis in early May, geared toward limiting the groupโ€™s attacks on the US navy. US-linked ships should consider re-routing, the JMIC said in its update.

Still, it said some US-associated vessels have successfully transited the Strait of Hormuz, โ€œwhich is a positive sign for the immediate future.โ€

Separately, the European Unionโ€™s naval force in the region raised its threat assessment for US-linked vessels as a result of the strikes. It now sees a severe threat to ships linked to the US and Israel and a low risk for all other ships.ย 

โ€œThis does not exclude the possibility of all merchant vessels being targeted in the future,โ€ it said in anย updateย published by Franceโ€™s MICA Center, which helps co-ordinate global maritime security.ย 

Tulsi Gabbard discusses Iran’s nuclear capabilities

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We compare and contrast Tulsi Gabbardโ€™s congressional testimony that Iran is not building a nuclear weapon, with her rec

US President Donald Trump risks his presidency as the United States engages in a conflict with Iran

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Donald Trump took the biggest gamble of his combined four and a half years in the White House on Saturday night in striking Iran and joining Israelโ€™s war against the Islamic republic.ย 

Trumpโ€™s primary wager is that Iran and its proxies in the Middle East have been so weakened that the US president can cast his intervention as both limited and successful. It is also a bet that a cowed Tehran will swiftly seek a settlement rather than retaliating.

If Trump is right, he will have achieved a goal that has eluded the US foreign policy establishment for decades: the elimination of the Iranian nuclear threat. And he could cement his own legacy at home and abroad as a strongman who can achieve โ€œpeace through strengthโ€.

But the move carries the huge risk of inflaming the Middle East further โ€” jeopardising the security of the US and Israel and backfiring on a president who had vowed not to draw America into new global conflicts.ย 

In a press conference at the Pentagon on Sunday morning, Pete Hegseth, Trumpโ€™s defence secretary, said: โ€œMany presidents have dreamed of delivering the final blow to Iranโ€™s nuclear programme, and none could until President Trump.โ€

But experts caution that the road ahead is full of unknowns โ€” and the US president and his allies cannot claim victory until Tehranโ€™s full response becomes clear.

โ€œIt all depends on how the Iranian regime reacts โ€” and itโ€™s not clear what the regimeโ€™s capacities and will are at this point. [But] Iranโ€™s network across the region remains operationally lethal, and it is able to sow more instability and terror if it chooses to do so,โ€ said Brian Katulis, senior fellow at the Middle East Institute, a Washington think-tank.ย 

Trump had spent much of his 2024 presidential campaign arguing that he would be a peacemaker in his second term, solving global conflicts rather than fomenting new ones.

But the president, under pressure from Israelโ€™s Prime Minister Benjamin Netanyahu, saw a strike against Iran both as an opportunity to be seized, and a chance to secure a legacy as a leader willing to wield American military power.

On Saturday, Trump seemed to relish his transition from isolationist to warmonger. The president donned a red โ€œMake America Great Againโ€ cap as he gathered with top aides in the White House situation room. During a late-night speech to the nation after the strikes, he warned that he was ready to expand the military campaign against Iran, if needed.

โ€œThere will be either peace or there will be tragedy for Iran far greater than we have witnessed over the last eight days,โ€ Trump said. โ€œRemember, there are many targets leftโ€‰.โ€‰.โ€‰.โ€‰But if peace does not come quickly, we will go after those other targets with precision, speed and skill.โ€

Trumpโ€™s vice-president JD Vance โ€” who has in the past been critical of US intervention in overseas conflicts โ€” told ABC News on Sunday: โ€œYou canโ€™t be weak. You canโ€™t sit there and allow the Iranians to achieve a nuclear weapon.โ€

Iran has always been something of an exception to Trumpโ€™s non-interventionist mantra. In early 2020, towards the end of his first term, he launched a high-stakes military operation to assassinate Iranโ€™s military commander Qassem Soleimani in Baghdad.ย 

โ€œIf Americans anywhere are threatened, we have all of those targets already fully identified, and I am ready and prepared to take whatever action is necessary. And that, in particular, refers to Iran,โ€ Trump said at the time.

On his visit last month to the Gulf region, the US president had issued another clear warning to Tehran. โ€œWe want them to be a wonderful, safe, great country, but they cannot have a nuclear weapon,โ€ Trump said. โ€œThis is an offer that will not last for ever.โ€

Those public warnings to Tehran were dramatically stepped up over the past week, as he departed early from a G7 summit in Canada to consider the strikes against Iran. His suggestion on Thursday that the Islamic Republic had two more weeks to bow to US demands proved shortlived.

Dana Stroul, former deputy assistant secretary of defence for the Middle East, now at theย Washington Institute for Near East Policy, said Trumpโ€™s bellicose shift on Iran was at odds with his earlier stance on foreign policy.

โ€œTrump has repeatedly stated his preference for diplomacy, his desire to make a deal, and his desire to be judged by the wars the United States does not enter into,โ€ she said.

โ€œAnd here we are, five months into the second administration, and he has entered the United States into direct conflict with Iran, absent a serious articulation to the American people about the intelligence picture, absent serious engagement with Congressโ€‰.โ€‰.โ€‰. about authorising the use of military force.โ€

Republican lawmakers were quick to praise Trumpโ€™s move on Saturday night.

Speaker of the House Mike Johnson, a loyal ally of the president, said the strikes had prevented โ€œthe worldโ€™s largest state sponsor of terrorism, which chants โ€˜Death to Americaโ€™, from obtaining the most lethal weapon on the planet.

โ€œThis is America First policy in action,โ€ Johnson added.

Nearly all of the Democrats on Capitol Hill expressed outrage, questioning why the president had neither informed Congress about his plans nor sought lawmakersโ€™ approval.

It remained unclear at the weekend whether US voters would rally behind Trumpโ€™s decision. A YouGov/Economist poll out last week showed more than half โ€” 53 per cent โ€” of Trumpโ€™s own supporters were opposed to the US joining Israel in striking Iran.

Still, Aaron David Miller, a former US state department negotiator in the Middle East now at the Carnegie Endowment for International Peace, said Trump had โ€œa lot of margin politicallyโ€ to keep fighting, especially if Iran retaliated.

But he also warned that the window may not be open for long, especially if the war widened or sparked a new energy crisis. โ€œHow that would play with Americans being killed, and the price of oil over $100 a barrel, is another matter.โ€

Jack Reed, the top Democrat on the Senate Armed Services Committee, put it another way: โ€œThis was a massive gamble by President Trump, and nobody knows yet whether it will pay off.โ€

Frik Potgieter and Peter Huxham released from prison in Equatorial Guinea, return to South Africa

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Two South African engineers have returned home after spending more than two years in jail in Equatorial Guinea on what the UN has called “arbitrary and illegal” drugs charges.

Frik Potgieter and Peter Huxham, both in their mid-50s, were arrested in February 2023 after drugs were allegedly found in their luggage.

They were sentenced to 12 years in prison and fined $5m (ยฃ4m) but have been given a presidential pardon after a long campaign by their families and the South African government.

Their arrest came days after luxury assets belonging to Equatorial Guineaโ€™s Vice-President Teodoro Nguema Obiang were seized in South Africa.

A yacht and two Cape Town villas belonging to Obiang, who is also the son of Equatorial Guinea’s president, were impounded in execution of a court ruling.

“We are overwhelmed with relief and joy. The last two years and four months have been unimaginably painful for both of our families,” according to a statement released by the two men’s families.

They were working for the Dutch oil and gas company SBM in Equatorial Guinea when they arrested the night before they were due to return home after a five-week stint in the country.

The families had called for the assistance of the South African government as well as that of the UK government, as Mr Huxham has dual nationality.

“South Africa expresses its sincere gratitude to the Government of Equatorial Guinea for considering and ultimately granting this Presidential pardon, allowing Mr Huxham and Mr Potgieter to return home to their loved ones,” said a post on X by South African Foreign Minister Ronald Lamola.

The United Nations Working Group on Arbitrary Detention last year called for the pair’s release, saying their detention was unlawful.

Their families say the pair were arrested in retaliation for the seizure of the assets belonging to Equatorial Guinea’s vice-president.

The BBC has contacted Equatorial Guinea for comment.

A South African official told the BBC it was for the courts to decide the fate of the yacht and villas, and the government couldn’t intervene.

Pentagon chief clarifies US strikes against Iran are not intended for regime change

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US strikes against Iran not aimed at regime change, Pentagon chief says

Iran Issues Warning to US Following Strikes, Accuses Trump of Betraying Voters | Updates on Israel-Iran Conflict

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Iran says the United States will be โ€œsolely and fully responsible for the dangerous consequencesโ€ of its attacks on Iranian nuclear sites, adding that US President Donald Trump has โ€œbetrayedโ€ American voters by submitting to Israelโ€™s wishes.

During an address to a meeting of the Organisation of Islamic Cooperation (OIC) in Istanbul on Sunday, Iranโ€™s Foreign Minister Abbas Araghchi said the US crossed โ€œa very big red lineโ€ by attacking Iranโ€™s three nuclear facilities.

Speaking just hours after Trump announced that US warplanes had โ€œobliteratedโ€ the nuclear sites, Araghchi condemned the strikes and called on the United Nations Security Council to act.

โ€œIt is an outrageous, grave and unprecedented violation of the fundamental principles of the Charter of the United Nations and international law,โ€ he said, adding that the โ€œwarmongering and lawlessโ€ US administration will be โ€œsolely and fully responsible for the dangerous consequences and far-reaching implications of its act of aggressionโ€.

โ€œThe US military attack on the territorial integrity and national sovereignty of a UN member state carried out in collusion with the genocidal Israeli regime has once again revealed the extent of the United Statesโ€™ hostility towards the peace-seeking people of Iran. We will never compromise on their independence and sovereignty,โ€ he said.

โ€œThe Islamic Republic of Iran continues to defend Iranโ€™s territory, sovereignty, and people by all means necessary against not just US military aggression, but also the reckless and unlawful actions of the Israeli regime.โ€

Israeli Prime Minister Benjamin Netanyahu, who escalated the Middle East conflict by launching strikes on Iran on June 13, praised Trumpโ€™s โ€œbold decisionโ€ to hit Iranโ€™s nuclear sites, and said Israel and the US acted in โ€œfull coordinationโ€.

After the strikes, Trump said Iran โ€œmust now agree to end this warโ€ and that under no circumstances could Iran possess a nuclear weapon.

But Araghchi said any demand to return to negotiations on the countryโ€™s nuclear programme was โ€œirrelevantโ€. The US and Iran were engaged in nuclear talks before Israel launched a surprise strike on Iran โ€“ publicly backed by the US โ€“ earlier this month.

Iran denies its uranium enrichment programme is for anything other than civilian purposes, rejecting Israeli allegations that it is secretly developing nuclear weapons.ย Netanyahu has pledged to continue the attacks for โ€œas many days as it takesโ€ to stop Iran from developing a โ€œnuclear threatโ€.

Reporters take photos of a displayed graphic as US Defense Secretary Pete Hegseth speaks during a news conference at the Pentagon in Washington, DC, the United States, June 22, 2025 [Alex Brandon/AP]

โ€œThe world must not forget that it was the United States which โ€“ in the midst of a process to forge a diplomatic outcome โ€“ betrayed diplomacy by supporting the genocidal Israeli regimeโ€™s launch of an illegal war of aggression on the Iranian nation,โ€ Araghchi said.

โ€œSo we were in diplomacy, but we were attacked. They gave a green light to Israelis, if not instructed them, to attack Iranโ€™s nuclear facilities. They have proved that they are not men of diplomacy, and they only understand the language of threat and force.โ€

US Defense Secretary Pete Hegseth on Sunday said he still hopes Iran will return to the negotiating table.

โ€œI can only confirm that there are both public and private messages being delivered to the Iranians in multiple channels, giving them every opportunity to come to the table,โ€ he told reporters.

Trump also โ€˜betrayedโ€™ US voters

Araghchi also accused Trump of betraying not only Iran, but his own supporters as well. He said Trump was elected on a platform of putting an end to โ€œAmericaโ€™s costly involvement in โ€˜forever warsโ€™โ€.

โ€œHe has betrayed not only Iran by abusing our commitment to diplomacy, but also deceived his own voters by submitting to the wishes of a wanted war criminal who has grown accustomed to exploiting the lives and wealth of American citizens to further the Israeli regimeโ€™s objectives,โ€ said Araghchi, referring to Netanyahu.

Iran says more than 400 people have been killed and at least 3,056 others wounded since Israel launched its attacks on June 13. In Israel, at least 24 people have been killed in Iranian strikes.

Araghchi said he would head to Moscow later on Sunday and hold โ€œserious consultationsโ€ with Russian President Vladimir Putin on Monday morning in the wake of the unprecedented US strikes.

โ€œRussia is a friend of Iran and we enjoy a strategic partnership,โ€ he said in Istanbul. โ€œWe always consult with each other and coordinate our positions.โ€

Meanwhile, Iranโ€™s delegation to the UN also formally called for an emergency meeting of the UN Security Council on Sunday to discuss the US strikes. In a letter submitted to the council carried by Fars News Agency, the Iranian delegation urged โ€œimmediate action and the adoption of necessary measures under the framework of the United Nations Charterโ€.

โ€œSilence in the face of such blatant aggression will plunge the world into an unprecedented level of danger and chaos,โ€ Araghchi said in Istanbul. โ€œHumanity has come too far as a species to allow a lawless bully to take us back to the law of the jungle.โ€

Signs of Russia’s Military Spending Bubble Bursting

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Russiaโ€™s wartime economy, once defiant in the face of Western sanctions and geopolitical isolation, is showing signs of fatigue. On Thursday, Russiaโ€™s economy minister Maxim Reshetnikov warned the country was โ€œon the brinkโ€ of a recession at the St. Petersburg Economic Forum.ย 

Reshetnikovโ€™s declaration confirmed what several economists foresaw earlier this year: Russiaโ€™s high-spending war economy, after years of defying predictions of imminent recession, is finally running into the hard limits of labor, productivity, and inflation.

Russiaโ€™s 2022 invasion of Ukraine prompted a slew of sanctions by Western nations, and the near-total departure of Western companies from the nation. But despite predictions of its imminent demise, the countryโ€™s economy has held up fairly well by pursuing what economists call โ€œmilitary Keynesianism,โ€ fueling growth through massive defense-related fiscal spending. By pouring a record number of resources into the military-industrial complex, which reached a value of $167 billion last year, the Kremlin spiked industrial production, drove two consecutive years of GDP growth, and lifted wages across war-related sectors.ย 

For decades, the Kremlin has allowed Russiaโ€™s defense budget to grow faster than the countryโ€™s GDP, but the budget expenditures have increased enormously since the start of Russiaโ€™s invasion of Ukraine. In 2021, the country spent 3.6% of its GDP on national defense, according to the World Bank. Now, 6.3% of the GDP goes to defense spending, nearly double the share inย  the United States.ย 

Russiaโ€™s military spending bubble has created what Elina Ribakova, economist at the Peterson Institute for International Economics describes as a game of musical chairs.ย 

โ€œEverybodyโ€™s making money. Suddenly, people are enjoying higher incomes, and can get a mortgage, or buy durables. It makes this war popular in a practical, morbid way. You want the music going,โ€ she explains.

But, as Nicholas Fenton, associate director at the Center for Strategic and International Studies warns, โ€œYou can only kind of spend so much before you hit structural limits in the economy. And the big hang up for the Russian economy throughout this period has been the countryโ€™s chronic labor shortage.โ€

Prior to Russiaโ€™s invasion of Ukraine, the country reported 4.75% unemployment in 2021, with levels hitting a record 2.4% low in early 2025, according to state-reported data. But as unemployment has declined, the country has also witnessed a mass exodus of as many as one million residents, and has suffered significant military deaths in the hundreds of thousands. These figures have exacerbated a pre-existing worker deficit in Russia due to a declining working-age population. In 2022 alone, the number of workers aged 16 to 35 fell by 1.33 million, and their share of the labor force was the lowest on record since 1996.

These preexisting shortages in the labor market have compounded as citizens were drafted, emigrated, or flocked to defense-related jobs with lucrative bonuses. Although real wages increased, productivity didnโ€™t, fueling inflation and the threat of stagflation outside of the military, and stifling investments in non-defense sectors.

This spring, Russiaโ€™s manufacturing sector, an industry that also includes defense enterprises, suffered its steepest downturn in close to three years, dropping 2 points from February to March. Similarly, Russiaโ€™s industrial production growth hit a two-year low, increasing only 0.2% year-on-year.

All the while prices have continued to increase, growing by 9.52% last year compared to 7.42% in 2023. Currently, inflation in Russia sits at nearly 10% and the central bankโ€™s hawkish stance has interest rates up to 20% in June. Meanwhile, the central bankโ€™s growth forecast is between 1 and 2% for 2025.ย 

Interest rates may be shifting, however: senior officials and Russian businessmen have repeatedly called for cuts to promote growth, and President Vladimir Putin has urged policymakers to strike a balance between fighting inflation and boosting growth.ย ย 

Ultimately, for the countryโ€™s growth potential to change, the country would need to improve labor productivity, a difficult feat amid persisting sanctions and significant inflation, according to Alexander Kolyandr, senior fellow at the Center for European Policy Analysis.ย 

On a per-capita basis, the nationโ€™s GDP lags far behind peers, closer to that of Mexico or Turkey than Western Europe. And unlike Germany or Japan, Russiaโ€™s growth is heavily dependent on volatile commodity exports, such as oil, and state-driven demand.

Oil and gas revenues which account for around 20% of the countryโ€™s GDP, underscoring the precarious nature of its fiscal health. In the first half of 2025, falling oil exports and a dip in global prices forced the Kremlin to revise its budget deficit. But the growing conflict between Israel and Iran has already pushed oil prices higher, offering Russia potential temporary budgetary relief.

โ€œThe war in the Middle East is actually pretty good for Putin, but that wouldnโ€™t save the economy. It just means that the government may continue to maintain this policy of managed decline,โ€ Kolyandr tells Fortune.ย 

Ribakova agrees with Kolyandr. โ€œWe were sort of rubbing our hands as oil was going down because thatโ€™s the most effective sanction against Russia. And of course, now weโ€™ve seen the prices pick up,โ€ she says.

Russiaโ€™s oil exports, however, donโ€™t provide a solution to the lack of foreign investments in the country and the total retreat of American companies. Even with President Donald Trumpโ€™s hands-off approach to diplomacy with the Kremlin, Charles Kupchan, senior fellow at the Council on Foreign Relations, sees the return of U.S. businesses to Russia as a key bargaining chip.ย 

โ€œTrump is saying to Vladimir Putin, โ€˜if youโ€™re ready to make a deal and end this war and agree to a ceasefire in place, I can envisage a return of American companies to Russia. I can envisage the rehabilitation of Vladimir Putin,โ€™โ€ he says.ย ย 

5 Exercises on Dry Land to Improve Your Dolphin Kick Speed

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Fast dolphin kicks are the result of great technique, undulation, conditioning, and optimal range of movement.

While the majority of your training to sharpen the fifth stroke happens in the water, whether itโ€™s steadily extending your breakouts, doing resisted kicking, or banging out 25s fast with a monofin, dryland training is a powerful way to build the strength, power, and stability to increase kicking speeds.

Drylandโ€”whether weโ€™re talking core exercises, strength training, or plyometricsโ€”can give you the raw materials to power up your dolphin kick. With a few key exercises, swimmers can train the main muscle groups responsible for powering a fast and snappy UDK.

Here are five of my favorite dryland exercises for developing a crisp, fast underwater dolphin kick.

Jumping Rope

Jumping rope is one of the simplest and most effective dryland exercises for building stronger ankles, and by extension, more reactive, powerful feet in the water. It enhances coordination, balance, and involves similar stretch-shortening cycle muscle actions to those used during the underwater dolphin kick (Trecroci et al., 2015).

Fast dolphin kickers have great plantar flexion. They can point their toes well. This is fairly well understood. But another key component of the ankles in driving dolphin kick performance is ankle strength.

The calves and tibialis anterior muscles are highly active during the dolphin kickโ€”not just in pointing the toes, but also in positioning the feet, turning the forefeet inward, and generating propulsion in both directions of the kick.

Jump rope is beginner-friendly, doesnโ€™t require a lot of equipment ($5-10 rope and you are in business), and will strengthen those ankles and calves for improved dolphin kick performance.

Jump Squats

Jump squats are an explosive form of your standard squat. You get down into a squat position and then jump upward as powerfully as possible. Aside from the more obvious applications of this exercise for swimmersโ€”increased push-off force coming out of the turns, for exampleโ€”jump squats are great for building dolphin kick power.

A study (Marian et al., 2016) with 68 collegiate men had them do squat jumps three times per week for two months. At the end, they showed big-time improvements in rate of force development (44%), maximal strength (18%) and vertical jump height (10-15%). Sprint (running) times to 50m also improved by 3%.

A fast, powerful dolphin kick means you can generate lots of force through the legs and hips. And jump squats are a no-equipment exercise that can develop the raw power and quick force application needed to dolphin kick harder, faster, and with more precision off every wall and start.

Barbell Hip Thrusts

Hip extension is crucial for fast dolphin kicking, and one of the stars of the show when it comes to making this movement happen is the gluteus maximus. The glutes are especially active at higher dolphin kicking speeds (Yamakawa et al., 2022).

The barbell hip thrust is one of the best exercises for hitting those meat sacks on your backside to improve kick power and speed. A meta-analysis of studies examining the barbell hip thrust done by Neto et al. (2019) demonstrated significantly higher levels of glute activation compared squats and deadlifts.

This exercise is also a horizontal movement, which more closely matches the mechanics of underwater dolphin kicking. Pair it with broad jumps to power up your start, too.

Kettlebell swings

Sticking with hip extension, weโ€™ve got kettlebell swings. The explosive hip extension with each swings directly mirrors the downward thrust of the kick, building some crispy, snapping power for high-velocity underwaters.

In a study by Lake & Lauder (2012), a six-week kettlebell swing intervention saw athletes increase vertical jump height by 20%. Maximal strength also increased (12%) on half squats even though the kettlebell load was relatively light.

Kettlebell swings strengthen the entire posterior chain, including the erector spinae and glutes, which again are busy when dolphin kicking at top speeds in the pool.

Swimmers looking to power up their dolphin kick without a squat rack or gym membership can turn to kettlebell swings for a simple, time-efficient option for a ย booming kick.

Dead bugs with overhead reach

A strong, stable core is essential for fast underwater dolphin kicking. From controlling the oscillation of the trunk to rapidly switching between kicking directions, the core is highly active in helping us kick smoothly and quickly.

While there are countless core exercises for swimmers, I really like Dead Bugs to improve stability and control of the thoracic spine. This part of the spine is fundamental to creating undulation, that smooth body-wave that ripples down the body and explodes out the toes, creating hurricane-force vortices and lots of water displacement.

Lay on your back with hips and knees bent at 90 degrees, arms reaching toward the ceiling. As one leg extends toward the floor, the opposite arm reaches overhead, typically with light resistance (like a resistance band).

A study comparing different core exercises (Shojaei et al., 2021) found that the exercise fires the deep stabilizers like crazy (transverse abdominis and internal obliques), essential for body control and transferring force during the dolphin kick.

The Bottom Line

Building a smoother and quicker dolphin kick takes a lot of work. The timing and coordination can be tough to master and there is the respiratory component of exerting yourself underwater.

By using the right dryland exercises, swimmers can build a dolphin kick on the back of snappy hip extension, a stable core and pelvis, and more resilient feet.

Consider adding the above exercises to your dryland workouts and watch as your kick speed, distance per kick, and times take flight.

Happy kicking!


Level Up Your Underwater Dolphin Kick

Olivier Poirier-Leroy is a former national-level swimmer, 2x Olympic Trials qualifier, and author of several books for swimmers, including The Dolphin Kick Manual: The Swimmerโ€™s Ultimate Guide to a Fast Underwater Dolphin Kick.

The book is a beastly 240+ pages of actionable insights and research into elite dolphin kicking technique and performance. It details everything from mastering undulation to vortex recapturing to structuring a dryland program for dolphin kicking success.

The Dolphin Kick Manual combines evidence-based insights with a collection of 20 ready-to-go sets and a 6-week Action Plan to help swimmers set a course for dolphin kicking success.

Train smarter and kick faster.

๐Ÿ‘‰๐Ÿ‘‰๐Ÿ‘‰ Learn more about The Dolphin Kick Manual

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Commander reports Ukraine maintains control in Russia’s Kursk region

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Thomas Mackintosh

BBC News

Global Images Ukraine via Getty Images A Ukrainian serviceman looks through the scope of a rifle on September 11, 2024 in Sudzha, Kursk Region, Russia. Global Images Ukraine via Getty Images

A Ukrainian serviceman looks through the scope of a rifle shortly after the incursion into Kursk

Ukraine’s top military commander says its forces are still defending a small area of territory inside Russia that it captured almost a year ago.

In August 2024 Ukraine launched a surprise incursion into the Kursk region, capturing more than 1,000 sq km (386 sq miles) of Russian land.

Ukraine’s commander-in-chief Oleksandr Syrsky said 10,000 Russian troops are attempting to drive his forces back.

While Russia has repeatedly insisted it had recaptured the entire region, Syrsky said on Sunday that Ukraine is still holding around 90 sq km (56 sq miles) in the Kursk region.

Speaking to reporters on Sunday, Syrsky vowed to increase the “scale and depth” of strikes on Russia.

“Of course, we will continue,” he said.

“Given that we are not fighting against the population, we are fighting and destroying purely military targets.”

Ukraine seized dozens of villages in the Kursk region shortly after its incursion started on 6 August 2024.

President Volodymyr Zelensky said the Kursk operation established a buffer zone which prevented Russian forces from being deployed in key areas of the front in eastern Ukraine.

But, Kyiv’s advances stalled after Russia rushed reinforcements to the area – including thousands of troops from its ally North Korea.

In recent months Ukrainian forces have been in retreat in Kursk after facing 70,000 Russian troops and heavy drone attacks as part of Moscow’s drive to regain the territory.

Last autumn, North Korea sent an estimated 11,000 troops to Kursk to fight off the Ukrainian cross-border incursion.

Western officials told the BBC in January that at least 1,000 North Korean troops in Russia had been killed in just three months.

Earlier this month, the government in Pyongyang promised to send thousands of mine-clearing troops and builders to Russia’s Kursk region to restore damaged infrastructure.

The Nireeka Spectrx Ebike Can Reach an Exciting Top Speed of 50 mph

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Dubai-based Nireeka has been making absolutely outrageous ebikes for a few years now, and its latest performance-focused creation packs so much power it really should come with a statutory warning or three.

The Spectrx features a 6-kW mid-drive motor that puts down 206 lb.ft (280 Nm) of torque, mated to a distinctive lightweight carbon fiber frame. The company says this combination allows for a thrilling top speed of 50 mph (80 km/h), making it the quickest ebike in Nireeka’s history โ€“ though it’s not the fastest ebike we’ve seen.

The monocoque frame, with its angular design, helps keep the bike’s overall weight down to just 66 lb (30 kg) on the Plus variant; the Fat version with 26 x 4 inch tires comes in at 79 lb (36 kg) โ€“ these are just a bit more than the brand’s other models that make 1/6th the power.

Introducing the Nireeka Spectrx.

The Spectrx gets a 1,260-Wh battery pack with Samsung cells and a smart battery management system to prevent overcharging and overheating. Nireeka says you can expect a range of 31-75 miles (50-120 km) on a single charge depending on your riding style and terrain, and it should last years without a decline in performance.

There’s also a whole lot of solid equipment on board: Tektro ABS disc brakes, torque and cadence sensors for a natural-feeling pedal assist, 140-mm travel and rebound-adjustable front and rear suspension, Kenda tires, a high-powered headlight, and a color display on the dashboard with app connectivity to track ride metrics.

The carbon fiber monocoque frame helps keep the weight down, and that’s key to the 6-kW motor getting you up to 50 mph

Nireeka

Nireeka is currently crowdfunding the Spectrx over on Indiegogo, where you can place an order for a deep discount on both versions, and choose from two sizes and six colors. The Spectrx Plus, which is set to retail at US$4,799, can be had for $3,099; the $4,999 Spectrx Fat is marked down to $3,299. These bikes are expected to ship in October if all goes to plan, and shipping to any of the 65+ countries on Nireeka’s list will cost roughly $299 over and above your order amount.

The discounted prices are certainly compelling. Heybike’s Hero from last year that does 35 mph currently costs about $2,600, and that makes Nireeka’s pricier ask for a lot more grunt seem reasonable.

The 240 x 60-mm DNM rear shock is neatly integrated into the frame, while its rebound knob is fitted to be easy to reach and adjust
The 240 x 60-mm DNM rear shock is neatly integrated into the frame, while its rebound knob is fitted to be easy to reach and adjust

Nireeka

You can upgrade the brakes and drivetrain, opt for a pricier fast charger, and even get a bunch of accessories including a range extender and turn signals.

Crowdfunding campaigns always carry an element of risk, but for what it’s worth, Nireeka’s been around since 2018 and we’ve liked the bikes we’ve reviewed from the brand over the years.

Learn more about the Spectrx over on Indiegogo.