The Backstroke:

Everything You Ever

Wanted to Know
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Backstroke
Backstroke is one of the four swimming styles used in
competitive events regulated by FINA, and the only one
of these styles swum on the back. This swimming style
has the advantage of easy breathing, but the
disadvantage of swimmers not being able to see where
they are going. It is also the only competition swimming
style that has a different start. The swimming style is
similar to an upside down front crawl or freestyle.
Swimming Technique
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Body Position
In backstroke, you float on your back in
the water. Your body is almost horizontal,
with a slight tilt toward the feet.
This slight tilt allows you to flutter kick
without your legs breaking the water
surface.Beginners often have trouble
getting into or maintaining this horizontal
position.Their hips and legs sink, and the
whole body gets dragged down. The face
drops below the water surface, and
breathing is disrupted.
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Arm Movements
Backstroke uses alternating arm
movements that require practice.
The arm is fully extended, and the palm is
facing outward.The upper arm enters the
water, then the elbow, forearm, and hand
follow along.The hand enters the water in
front of the shoulder and with the pinky
finger first.The arm extends forward for a
short time before starting the first
downsweep.The entry should be gentle to
avoid pushing water downward and forward
with the arm, which would increase drag.
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Leg Movements
The legs kick in an alternating
up-down manner, where the hip drives
the kick. To be more correct, the legs
kick in vertical or oblique directions,
depending on the body’s position,
because in backstroke the body rolls
from side to side.
The backstroke kick should use quick and
compact movements for best efficiency.
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Breathing Technique
To keep your face above the water
surface, you need good balance. This
means you know how to position your
body, so it stays horizontal in the water.
This is more difficult in backstroke than
in front crawl because you need to
balance while floating on your
back.Once you have mastered good
balance, breathing becomes easy
because your face stays above water
and there is no risk of inhaling water.
Benefits of Backstroke
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Improves your posture

Backstroke helps open up
chest muscles. Backstroke
also strengthens the upper
back and lats, pulling your
shoulders back, which helps
create better posture.
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Tightens your core

All swim strokes strengthen
the abs, the rhythm of
backstroke engages your
entire core through a slight
hip rotation. In addition, the
undulating movement from
the kicks off of each wall,
activates both your lower
back and core.
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Can be used as cross-training for

runners
If you're a runner, swimming is
a low-impact way to cross train
between runs. Backstroke kicks
engage the muscles in your
legs and glutes for a complete
lower-body workout; further
challenged by the resistance of
the water.
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Complements freestyle
Freestyle and backstroke are
perfect complements to each
other, working opposite
muscle groups. Consider
alternating strokes between
laps or using backstroke to
cool down with.
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Will improve your

weight-room workout
Once your fingers enter the
water to begin your catch,
your biceps must bend
against the resistance of the
water to finish each stroke.
Although your biceps and lats
are in the greatest demand
during the catch, your triceps
and lats will benefit as well.
The Beginner’s Guide
to Swimming
Equipment / Gear
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Swimwear
For men, these are usually swim
briefs, swim trunks or jammers.
Boardshorts aren’t recommended
for swimming as they create too
much drag. Furthermore, they are
forbidden in certain pools for
sanitary reasons.

For women, the best choice for

swimming is the one-piece
swimsuit.
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Swim Cap
A swim cap is often mandatory
when swimming in a public
pool, unless you are bald. A
swim cap also comes in handy
if you have long hair and want
to avoid that it gets into your
face while swimming.
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Swimming Goggles
A good pair of swimming goggles is
also must if you are serious about
learning to swim.

Swimming goggles allow you to

submerge your head without having
to fear of getting water in your eyes.
You will be more relaxed and able to
streamline your body better.
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Nose Clip
A nose clip helps
especially while learning
front crawl, as it takes
quite a bit of technique
and coordination to be
able to breathe on the
side and keep your
arms and legs moving.
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Swim Fins
Improve the efficiency of
your flutter kick in front crawl
and backstroke and the
efficiency of your dolphin kick
in the butterfly stroke.
The legs are much better
supported in the water, and
hence you can focus on
learning the arm stroke
movements.
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Pull Buoy
The pull buoys is a figure-eight
shaped flotation device made of
solid foam and which you
squeeze between your thighs.
A pull buoy also supports your
legs so you can focus on the
arm stroke movements. It
makes the most sense to use
them when swimming front
crawl.
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Swimming Noodle
Swimming noodles (also called
water noodles) are those long
colored flexible cylinders made of
solid foam.

Children like them a lot, as they are

great pool toys. But they can also
be used as flotation devices to
support the upper body while
learning the leg movements of the
different swimming strokes.
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Kickboard
A kickboard makes less sense
to learn the dolphin kick used
in butterfly, as the kickboard
limits the body undulation that
is essential in that stroke.
Please note that holding the
kickboard in front of you at
arm’s length while flutter
kicking can put some strain on
your shoulders.