The Backstroke Swim Stroke
Overview and Technique

The backstroke is, as its name suggests, the only one of the four competitive swimming strokes swum on the back. Because it targets the back muscles more than the other strokes, it is excellent to give the back a good workout and to strengthen it.

Swimming Video

Here's a nice video of Ryan Lochte demonstrating the stroke:

How To Swim

The video allows us to have a quick overview of the stroke's swim phases. The starting position is as follows:

  • The swimmer lies flat in the water on his back.
  • The body is parallel to the water surface.
  • The legs flutter kick up and down.
  • The face is emerged and turned towards the pool's ceiling.

The arms move in an alternate windmill-like fashion:

  • One arm recovers from the side of the body in a semi-circular fashion to the front of the swimmer. During the recovery the arm stays extended.
  • The other arm moves backwards in the water from the front of the body to its side, providing propulsion. The arm bends then extends and the hand executes an S-like shape during the stroke.
  • At the end of each arm's motions, the arms exchange their roles: the stroking arm becomes the recovering arm and the recovering arm becomes the stroking arm.

Swimming Technique

The following articles give more details about the stroke's technique:

Head and Body Positions: Explains how the head and body should be positioned and how the body should move.

Arm and Hand Movements: Explains the correct arm and hand motions to move efficiently and avoid strain on the shoulders.

The Backstroke Kick: Shows how the legs move, describes mistakes to avoid and gives tips for an efficient propulsion.

How to Swim Backstroke and Avoid Breathing Issues: Explains how to swim backstroke with good breathing technique. Discusses the importance of balance, how to deal with splashing water and rhythmic breathing.

Learning The Stroke

Learn To Swim The Backstroke: Teaches swimming drills and exercises to learn the stroke without struggle.

Other Styles of Backstroke

Besides the regular version of the backstroke that is also swum in competitions, alternatives exist that are swum more seldom but can be interesting nevertheless:

Elementary Backstroke: Describes the swim phases and swimming technique of elementary backstroke, which is the beginner's version of regular backstroke. Gives advice to learn how to swim the stroke.

Related Pages


Top of Backstroke