We may think backstroke is easy but it is very difficult to swim right!

How to perform the backstroke correctly?

We may think backstroke is easy but it is very difficult to swim right!

Backstroke swimming is a fairly easy pose to master, but difficult to do with the right technique. Here are some tips on backstroke to get you started.

Backstroke is one of four recognized swimming styles. This is the second fastest swimming style (after free swimming) and is the only type of swimming in which your body is lying on your back while swimming. To that end, it basically consists of the same flick kick and also a long shaft kick, meaning you rotate your body along your vertebrae.

Why should you swim backwards?

Backstroke helps to expand chest and shoulder muscles differently than when you swim freely for a long time your shoulder muscles tend to be shortened and stretched. Many people who just swim freely will often find their swimming strength improve as they start trying other swimming styles. That’s because it helps to develop a sense of water and also adds diversity to the exercise.



How to perform backstroke swimming

The same principles that apply to freestyle swimming also apply to backstroke (and in fact all types of swimming): reduce drag by adjusting body posture and increasing hand power to push the body to move.

How to perform backstroke

How to perform backstroke

Backstroke can seem like a difficult move to learn at first, especially if you’re new to swimming, but don’t let that discourage you. Since you will be facing the surface of the water the entire time you swim backwards, you don’t have to worry about the duration or frequency of your breathing, which can be one of the more complex parts of the other maneuvers. This means you can perform regular, relaxed breathing, helping you to focus solely on the hand strokes to move through the water.

Body position

The first step in learning to swim on your back is to learn how to float on your back to get a comfortable position. The key for most people when swimming backstroke is maintaining proper body position, which basically means keeping your body tense while your hips and feet are high above the water.

Turn around

To maximize your strength in a backstroke swim, roll your body slightly from side to side. But just rotate from the shoulder down. You want to keep your head perfectly still and steady while your shoulders and hips rotate.

Hand movements

The cycle of hitting hands when swimming upstairs is very important. When doing this, you will swing your hand in the air. When preparing the hand to leave the water, the thumb will first lift off the surface of the water, then the arm will straighten and move upright near the upper body, the wrists relax comfortably. After taking your hands off the surface of the water, your hands will swing up into the air.

Your arm has to move continuously in an alternating fashion – when one arm is sweeping up from the water, the other will pull down below the surface. This will create a smooth and continuous forward movement over the water.

Leg movements

Backstroke swimming uses a kick toss, just like in freedom. When doing this, keep your feet together. Create force from the hips, not the knees. Your entire leg must move with each kick. The legs should be relaxed and slightly arched. Focus on consistent, rhythmic kicks. As you feel more comfortable, you can start to increase your foot speed as you like.

Common mistakes made when swimming backstroke and how to fix them

A common mistake among those who are just starting to learn to swim backwards is the combination of dropping your hips down and doing a “cycling” (bend your knees as they kick). Usually what comes with these errors is the head position where swimmers are looking down at their feet.

Not only is that ineffective, but it also creates a lot of drag. To fix those form errors, follow these tips:

  • Keep your hips as high as you can to keep your navel area dry above the water. This is really not possible, but it will help keep your hips technically high.
  • Your part should be in the supine position. Try to keep your neck straight, head up, and eyes straight. Your ears should be in the water in this position.
  • Keep your knees underwater. When you kick your foot, kick up, the kick starts to go up and inward, after finishing the movement, go up and release. When beating down, the movement will start from the hips, legs straight, relax comfortably and rhythmically, should not use too strong beating force.

After this article, Swimtimelog hopes you can practice this very relaxing swimming pose yourself. Relax your body and start swimming on your back. And always remember that if you are a beginner, you should consult or perform movements under expert supervision to ensure your safety.


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