Backstroke Swim
Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position.
- Works
- Back
- Also works
- Shoulders, Core, Triceps, Glutes
- Equipment
- Bodyweight
How to
- 1Float face up with your body flat, ears in the water and eyes looking up.
- 2Hold a long body line with hips near the surface and a steady flutter kick.
- 3Enter one arm overhead with the little finger first and the palm turned out.
- 4Roll your shoulders and hips toward the entering arm so the back muscles can pull.
- 5Bend the elbow underwater and press the water toward your hip to finish the stroke.
- 6Recover that arm straight over the surface as the other arm starts its pull.
Common mistakes
- Swimming flat with no body roll, which loads the shoulder instead of the back.
- Letting the hips sink, so the legs drag and stroke rate has to rise to compensate.
- Lifting the head to look forward, which drops the hips and breaks the body line.
- Crossing the entry arm past the midline, which forces the shoulder into an end-range position.