How to Swim the Backstroke: 3 Backstroke Swimming Tips

The backstroke, also known as the back crawl, is one of the four competitive swimming strokes—the other three are front crawl or freestyle, breaststroke, and butterfly. When swimming backstroke, the swimmer lies face-up in the water, moves their arms in an asynchronous motion, and kicks their legs in a continuous flutter kick.

The backstroke and elementary stroke are competitive swimming strokes, but there are key differences between the two. Swimmers perform the backstroke on their backs, and propel themselves through the water with asynchronous arm movements and flutter kicks. The elementary backstroke, while similar to the backstroke, is a more rudimentary swimming technique. The elementary backstroke involves a swimmer facing up on their back and using symmetrical arm and leg movements. The arms mostly stay underwater, and the legs perform a similar outside-inside stroke known as a “frog kick.”

The backstroke has some distinct advantages as a swimming stroke. It is approachable for both novices and experts alike and makes for good exercise. Other benefits include:

1. 1. It is easy to breathe while performing the backstroke. Since the swimmer performs the stroke while facing upward, their face remains above the surface of the water, which makes breathing easier.
2. 2. The movement of the stroke is intuitive. The continuous movement means there is less need to practice the careful coordination of arms and legs that is more important for other swimming strokes, such as the butterfly.
3. 3. The backstroke can improve your balance. Swimming the backstroke makes for a good intermediate challenge for swimmers. Once you master the basic strokes, add the backstroke to your swimming practice to help improve your balance, rhythm, and overall technique in the water.

If you’ve tuned into the Olympics during the swimming competition, you’ve probably seen the backstroke performed at a very high level. Follow this step-by-step breakdown of the different components of the stroke:

• Body position: The backstroke is unique among the four styles of competitive swimming in that the swimmer spends the entire time on their back. The backstroke start is also singular: Swimmers start in the water holding on to the wall or start block with their back to the other side of the pool. The first movement comes from pushing off the wall with your arms and legs, pushing your body up and out of the water briefly, then arching backward in a kind of reverse dive. Competitive backstrokers have the option to propel themselves with a few underwater dolphin kicks at the start of the stroke. This gives an extra boost to speed, but it’s best for the beginner to concentrate on the stroke basics before attempting competitive advantages.
• Arms: The arm movements of the breaststroke can take practice. A good place to start is by visualizing a windmill. Your arms are rotating backward, although not at the same time. When one arm stroke is reaching back in recovery, the other is pushing down and backward in a propulsive motion. Underwater, the arm pull is different from when it is above. When in recovery, the arm should be a nice, clean arc, and the power portion of the arm cycle is more like making an “S” shape underwater.
• Legs: The backstroke kick is a flutter kick. The backstroker kicks with both feet during the stroke (except at the start and the flip turn), providing steady propulsion through the water. Pointing your toes and keeping your kicks rapid will give the best combination of speed and power.

Watching professional swimmers in action and applying their expert backstroke technique to your own practice can be helpful. Consider the following tips:

1. 1. Pay attention to your hip rotation. The alternating arm cycle of the backstroke means that your torso will tilt from side to side during your stroke. Too much rotation can cause a drop in efficiency.
2. 2. Lead with your pinkies. Also unlike the other major strokes, your hands should enter the water pinkie-first. Being aware of this positioning can help increase your efficiency.
3. 3. Practice spin drills. Since the arm movements of backstroke can take practice, it can help to do spin drills. You are seeking to improve your speed, and this drill requires you to move your arms as quickly as possible without concentrating on your hips or the rest of your body. Another backstroke drill to practice is holding the wall and practicing your kick technique, building strength and coordination.

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