Speedo Winter Junior Nationals female highpoint winner Taylor Ruck of Scottsdale Aquatics Club performs a straight bar pulldown with a squat. This exercise will develop leg power and pulling power. The multi-joint and muscle movements of the exercise translate well into activities like swimming. Perform 3 to 4 sets of 20 repetitions with a moderate to heavy weight. Do the exercise 2 to 3 times a week.