Backstroke Swimming Technique | Swimmers Have to Know

Backstroke swimming - myswimkit

Swimming is a passion for most of us, and backstroke is the challenge that excites us in swimming. Swimming has been considered the best exercise worldwide and even the best recovery process from any injury. In any sport, we need to strengthen the core part of our body to generate more energy, and the core parts are the belly and back. Backstroke makes your back more vital than ever and helps you to consume more stamina. The backstroke swimming technique is essential for knowing the proper way of doing it; otherwise, doing backstroke will not bring back any advantages for you. Even in swimming tournaments, your timing will never improve.

Here, we’ll go through every technique related to backstroke, including backstroke breathing, backstroke position, etc. So, learn the theory here and apply it practically in the pool.

How To Do The Perfect Backstroke

Backstroke sounds complicated for a new swimmer, but those who have tried it never find it difficult like other swimming strokes. So, if you want to improve your timing and stamina in backstroke swimming, you must know the proper techniques.

Keeping the Body Flat on the Surface

The first and foremost thing of backstroke swimming is keeping your head and hips aligned. Most of the time, we struggle to keep our hips floating on the water’s surface, and our hips sink a little below the surface level. Yeah, even with sinking hips, you can backstroke, but make your backstroke perfect and efficient. Always try to float your head and hips. Always look up at the sky while doing the backstroke, and never try to see your feet; it sinks the hips.

Feel Relaxed

You are learning how to swim backstroke straight, but most importantly, you must adjust to the situation well to bring out the best reflex from backstroke. You need to semi-submerge your head in the water. So water will cover your ears. That’s why we mostly try to keep our neck above the water’s surface during backstroke, draining up much energy.

Backstroke Swimming

Slowly Rotation of Arms

Backstroke requires a slow rotation of arms backward when your thumb leaves the water first. Keep your arm staring, lift the arms out of the water, and rotate your hand circularly back. When you rotate your right hand, lift your right shoulder from the water, and the left shoulder will be semi-submerged. Lift your left shoulder when your right-hand goes underwater. This is how the total circulation of backstroke swimming works.

Backstroke swimming-1

Straighten Legs

The key to backstroke swimming is your legs must be straightened, stay close, and lined up below the hips. As soon as you are in the backstroke position in the water, propel your legs by short kicking. To get out the most efficient leg work in backstroke swimming, kick the water with straight legs and kick it from the hips, not the knees.

Backstroke Swimming Technique/Skills

So far, we discussed backstroke swimming basics, and now it’s time to share some advanced things with you guys.

Deep and Steady Breathing

Backstroke swimming has a breathing pattern that makes us steady. The breathing style is very different from freestyle swimming breathing. It’s better to breathe in after completing a half cycle of motion of the arms when one arm leaves the water, take a breath, and when the other arm leaves, breathe out the air. It’s a very steady style of breathing.

Backstroke Swim


Mark a Line

Doing backstroke in a straight line is not that easy. If you swim indoors, try to find any line or reference on the ceiling that keeps you straight. If you do swim outside, make sure you are looking at the same clouds to swim back directly.

Backstroke Swimming Benefits

Backstroke swimming

How to Overcome Hips Sinking during Backstroke:

Overcoming the issue of hips sinking during the backstroke in swimming requires a combination of technique refinement and focused strength training. Maintaining proper body position is essential, beginning with a horizontal body alignment. To prevent the hips from sinking, swimmers should engage their core muscles. They should keep the abdomen and lower back firm. A steady and controlled flutter kick, initiated from the hips, can help maintain the right balance and counteract sinking. Avoiding excessive leg kicking is essential. It can lead to unnecessary drag and exhaustion.

Furthermore, refining arm movements and maintaining a consistent and efficient pull pattern can contribute to better body positioning. Strength exercises like planks, supermans, and leg lifts can strengthen the core, back, and glutes. These exercises are crucial for a stable backstroke. Regular practice with attention to these details will gradually improve body alignment and mitigate the hip sinking issue during the backstroke. Dedicated strength training will also contribute to addressing this challenge effectively.

Back Swimming

FAQ on Backstroke Swimming Technique

1. How do you do a backstroke step by step?

Ans: First, keep your head and hips in alignment. Then, rotate your arms circularly backward one by one, which means when one hand goes water, the other will be over your head. Same for the legs, but the legs will push the water reciprocally.

2. What makes a good backstroke swimmer?

Ans: A good backstroke swimmer always keeps the body semi-submerged in water. Also, backstroke requires a good balance, so good swimmers never hurry in backstroke; they keep their main focus on balancing the body.

3. What are the 3 major parts of the backstroke?

Ans: keeping the arms and legs straight, not fully submerging your hips, and making a long, fluid motion of the arm are the 3 major parts of backstroke. Besides these, there are a few other things to know about backstroke, but if you can ensure these 3 primary techniques, then learning the other techniques will never be an issue.

Final Note on Backstroke Swimming Technique

Remember that leg movement plays a vital role in backstroke swimming. So keep the legs close together and do not kick from the knees; it will tire and sore your legs. Try to learn to kick from the hips; it helps achieve stability while going backward and rarely distracts us from straight lines. Hopefully, you guys will have an excellent backstroke swimming experience from now. Best of luck.

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