Backstroke Technique

Backstroke Technique
Itching to learn how to use the backstroke technique properly? Here's a quick overview on the correct backstroke technique which will make you a pro in the water.
You must have have seen people at your local gym or watched swimmers in the Olympics swimming the backstroke. You may have a fair idea or mental picture about how this swimming style looks like. Backstroke technique, also called as the back crawl, is the only swimming style which is executed on the back. It gives the swimmer advantage of breathing easily, but also has the disadvantage of not knowing where you are going. As one of the only competitions in swimming, backstroke technique is begun from the water itself and not by diving into the pool. So before you can get into the swimming pool and actually do them, here are some specific backstroke technique tips you should go over.

Backstroke Swimming Technique

A simple backstroke has the same speed which the butterfly stroke does. Good backstroke techniques are not difficult to follow once you understand the routine and proper flow of the entire body. As you learn how each of the body part, arms, legs, body, breathing pattern, along with turn and finish, is executed, backstroke technique will be a piece of cake.

Positioning your Body
The backstroke technique helps in strengthening and toning the muscles without injuring or twisting the back or neck muscles. As we just saw that the your starting position will be in the water, the face will remain out of the water at all times. The starting position should be perfectly measured and delivered. If you make the mistake of sitting up in the water, your hips will drop too much and your body will create unnecessary resistance. This error will slow you down and make your tired very quickly. Swim with your body being as close to the surface (water) as possible and make the transition from the starting position to swimming as if you are lying flat on your bed (with a pillow underneath your head). Push your stomach out and up toward the ceiling while placing the midriff as flat as you can. Read more on backstroke flip turn.

Breathing Pattern
Since your head will be propped up, out of the water, breathing will become fairly comfortable. The reason I say it's comfortable because other swimming techniques require more effort. In the beginning, understanding the breathing pattern for the backstroke will be an issue, but with time you will definitely learn the consistent and even breathing requirements. Read more on breathing techniques for swimming.

Head Movement
Once you leap from your starting position, the head will lead the way and support you on the water. Relax your neck as you propel through the water, which will in turn keep the head still without jerking it too much. A common mistake (which you should be aware of at this point) is that most beginners keep the head too high up from the water. This mistake can occur when your head is too far backwards in hopes of keeping water away from your face. Read more on swimming technique for beginners.

Arms Movement
The arms are the integral part of swimming the backstroke. You raise the right arm and guide with the thumb till the arm reaches the same level as the shoulder. Turn the right palm outward so that the little finger guides the entire movement. While the right arm is doing its job, your left hand is extending to your side, leading the way, and helping you balance the entire body. The little finger of your right arm goes in the water first, taking the entire arm inside with it, you will bend the right elbow, flex your left arm's wrist and push your left hand towards the feet. Keep pushing with your left hand till the elbow is straight again and being lifted to mimic what the right arm just did. Follow the same technique as the right arm and begin another stroke. Read more on swimming strokes.

Legs and Feet Movement
Finally, the legs and feet movement. The arms provide you with immense power while doing the backstroke technique, the legs contribute for forward momentum. Keep your legs together, as close as possible throughout the entire stroke. You will perform long but shallow kicks initiated from your hips. Avoid kicking from the knees, always place them bent, and under the water. Your ankles should not be flexed, instead they are always floppy because you will have to turn your feet inward to gain the momentum.

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Perfecting the backstroke technique will take some time as you try to compile all the movements together. Remember, regular practice will never keep you away from your ultimate goal.