What is Backstroke Swimming?
Backstroke (also called back crawl) is one of the four competitive swimming strokes and is often the second stroke taught to adult learners after front crawl. Unlike other strokes, backstroke is performed on your back with your face above water throughout, making it an excellent choice for those building water confidence or who find breathing coordination challenging.
For adult beginners, backstroke offers unique advantages: unrestricted breathing, reduced face-in-water anxiety, and a great cardiovascular workout with minimal breathing stress. It's particularly popular among nervous swimmers transitioning from basic water confidence to proper swimming strokes.
This guide covers everything you need to know about backstroke technique, from basic body position to advanced refinements. Whether you're learning backstroke for the first time or looking to improve your form, understanding proper technique will help you swim more efficiently and confidently. Many adults find that mastering backstroke complements their breaststroke technique and creates a well-rounded swimming ability.
Why Learn Backstroke?
Easy Breathing
Your face stays above water throughout the stroke, eliminating breathing coordination challenges. Perfect for nervous swimmers or those building confidence.
Low-Impact Exercise
Backstroke provides excellent cardiovascular benefits with minimal joint stress. Ideal for fitness, rehabilitation, or low-impact training.
Better Posture
The extended spine position in backstroke helps counter rounded shoulders from desk work, strengthening back muscles and improving posture.
Full-Body Workout
Backstroke engages shoulders, back, core, and legs simultaneously. Burns 400-500 calories per hour while building balanced muscle strength.
Builds Water Confidence
Learning to move efficiently on your back increases overall water competence and comfort, making all swimming easier.
Complements Other Strokes
Backstroke develops different muscle groups than front crawl and breaststroke, creating balanced swimming ability and preventing overuse injuries.
Basic Backstroke Technique Breakdown
1. Body Position
Key points:
- Lie flat on your back with body horizontal at the water surface
- Keep hips and chest near the surface - imagine lying on a table
- Head position: look slightly toward your feet, water line at ears
- Chin slightly tucked (not tilted back) - prevents water in nose
- Core engaged to maintain horizontal position
2. Arm Movement (The Windmill)
Four phases per arm:
Entry
Arm extends straight overhead, little finger enters water first, directly in line with shoulder. Arm should be straight but relaxed, not rigid.
Catch
Hand sweeps slightly outward and downward to "catch" the water. This is the setup for the power phase.
Pull
Bend elbow and pull hand down toward hip in a smooth arc. This is where propulsion happens - push the water toward your feet.
Recovery
Hand exits water thumb-first near hip, arm recovers straight over shoulder with minimal splash. Relaxed recovery conserves energy.
Timing: Arms alternate continuously - when one arm is entering, the other is exiting. This creates smooth, continuous propulsion.
3. Leg Kick (Flutter Kick)
- Kick from the hips: Not from the knees - legs move from hip joint
- Keep legs straight but relaxed: Slight knee bend is natural, but avoid cycling motion
- Pointed toes: Ankles relaxed and flexible, toes point naturally
- Steady rhythm: 6 kicks per arm cycle (6-beat kick) is standard
- Small splashes: Toes should just break the surface - big splashes waste energy
4. Breathing
Backstroke breathing is easier than other strokes since your face stays above water, but there's still technique:
- Breathe rhythmically - don't hold your breath
- Common pattern: inhale during one arm recovery, exhale during the other
- Keep breathing steady and controlled - avoid gasping
- Gently exhale through nose to prevent water entering
Common Backstroke Mistakes (And How to Fix Them)
Mistake #1: Sitting in the Water
Problem: Hips drop below the surface, creating a "sitting" position. This increases drag and makes swimming exhausting.
Solution: Engage your core, press your chest up slightly, and imagine a string pulling your hips toward the surface. Practice floating on your back with arms at your sides to find the right position. Your hips should be just below the surface, not deep in the water.
Mistake #2: Head Too Far Back
Problem: Tilting your head too far back causes water to enter your nose and disrupts body position.
Solution: Keep your chin slightly tucked toward your chest (imagine holding a tennis ball between chin and chest). Look slightly toward your toes, not straight up. The waterline should be at your ears. Gently exhale through your nose throughout the stroke.
Mistake #3: Bent Arm Recovery
Problem: Bending your arm during the recovery phase (out of water) creates an unbalanced stroke and reduces efficiency.
Solution: Keep your recovering arm straight but relaxed as it passes over your shoulder. Think of your arm as a windmill blade. Entry should be directly in line with your shoulder - not crossing over your centerline.
Mistake #4: Cycling Legs (Bicycle Kick)
Problem: Bending knees too much creates a cycling motion that produces minimal propulsion and disrupts body position.
Solution: Kick from the hips with mostly straight legs. Allow a slight natural knee bend, but avoid bringing your knees out of the water. Practice with a kickboard held overhead to isolate and improve your kick technique. Like learning correct breaststroke technique, proper leg mechanics take focused practice.
Mistake #5: No Rotation
Problem: Swimming completely flat with no body rotation limits your pull power and can cause shoulder strain.
Solution: Allow natural shoulder rotation (about 30-40 degrees) as each arm pulls. Your body should roll slightly from side to side as you swim. This rotation helps you engage larger back muscles and creates a more powerful pull. Keep your head still while shoulders rotate.
Mistake #6: Swimming Crooked
Problem: Veering to one side because you can't see where you're going.
Solution: Keep your head centered and still - moving your head causes drift. Count strokes per length to develop consistency. Look for ceiling patterns or use lane ropes in peripheral vision. Make sure both arms enter at the same distance from your head - asymmetric entries cause veering. Regular practice in the same pool helps you learn the space.
Backstroke Drills to Improve Your Technique
Back Float Hold
Purpose: Build confidence and find correct body position
Float on your back with arms at sides or extended overhead. Hold for 30-60 seconds. Focus on keeping hips up, head back slightly, and breathing relaxed. This builds the foundation for all backstroke swimming.
Kickboard Backstroke Kick
Purpose: Isolate and strengthen leg kick
Hold kickboard overhead with arms extended. Kick steadily, keeping toes just breaking the surface. Practice 25-50 meter lengths. This drill helps you feel the correct kick without worrying about arm coordination.
Single Arm Backstroke
Purpose: Perfect individual arm technique
Swim backstroke using only one arm while the other rests at your side. Alternate arms each length. This lets you focus on proper entry, pull, and recovery for each arm independently. Helps identify and correct imbalances.
Fingertip Drag
Purpose: Improve recovery technique
During the recovery phase, drag your fingertips along the water surface before entry. This ensures a relaxed recovery with proper arm extension and helps you feel the correct recovery path.
6-3-6 Drill
Purpose: Practice body rotation
Kick 6 times on your back, rotate to side and kick 3 times, rotate to back and kick 6 times, rotate to other side and kick 3 times. Repeat. This develops the shoulder rotation essential for efficient backstroke.
Pull Buoy Backstroke
Purpose: Focus on arm technique and power
Place pull buoy between thighs and swim using only arms. This isolates your pull, helping you develop stronger, more effective arm movements while maintaining body position.
Backstroke Progression: Beginner to Advanced
Stage 1: Beginner (Weeks 1-4)
Goal: Build confidence and basic body position
- • Comfortable floating on back for 30+ seconds
- • Can kick on back with kickboard for 25 meters
- • Understands basic arm windmill motion
- • Swimming 10-15 meters with basic backstroke
- • No longer getting water in nose
Focus areas: Body position, breathing comfort, basic kick rhythm
Stage 2: Intermediate (Weeks 5-12)
Goal: Refine technique and build endurance
- • Swimming 25 meters continuously with good form
- • Proper arm entry (little finger first)
- • Effective pull phase pushing water toward feet
- • Straight arm recovery over shoulder
- • Beginning to rotate shoulders naturally
- • Can swim relatively straight
Focus areas: Arm technique refinement, shoulder rotation, maintaining straight line
Stage 3: Advanced (3+ Months)
Goal: Efficiency, speed, and endurance
- • Swimming 50-100+ meters continuously
- • Strong, effective kick providing good propulsion
- • Coordinated shoulder rotation with arm pull
- • Efficient breathing rhythm
- • Can maintain consistent pace
- • Ready for fitness training or competitive swimming
Focus areas: Speed, endurance, fine-tuning technique for efficiency
💡 Pro Tip: Progress varies significantly between individuals. Adults learning backstroke typically achieve stage 2 (intermediate) within 2-3 months of weekly lessons. Private lessons can accelerate this timeline, while intensive courses offer rapid skill development over shorter periods.
Frequently Asked Questions
Is backstroke easier than front crawl for beginners?
Yes, many adult beginners find backstroke easier than front crawl because breathing is unrestricted - your face stays above water throughout. However, backstroke requires good body awareness since you can't see where you're going. Most swimming instructors teach backstroke early in the learning process because it builds water confidence without the breathing coordination challenges of front crawl.
How do I swim backstroke in a straight line?
Swimming straight in backstroke is challenging without visual cues. Look for ceiling markers, count your strokes per length, use lane ropes as a guide with your peripheral vision, and practice regularly in the same pool. Many pools have flags 5 meters from each end - when you see these in your peripheral vision, you know you're approaching the wall. Keeping your head still and centered is crucial for straight swimming.
Why does water go up my nose when swimming backstroke?
Water enters your nose in backstroke when your head tilts too far back or your body position is too low in the water. To prevent this, keep your chin slightly tucked (imagine holding a tennis ball between chin and chest), maintain a horizontal body position with hips near the surface, and gently exhale through your nose throughout the stroke. Some swimmers use a nose clip while learning.
What is the correct arm movement for backstroke?
The backstroke arm movement follows a continuous windmill pattern: 1) Entry - little finger enters first directly above shoulder, 2) Catch - hand sweeps outward then downward, 3) Pull - hand pulls down past hip with bent elbow, 4) Recovery - arm exits water thumb-first and recovers straight over shoulder. Arms should alternate continuously, with one arm always in the water providing propulsion.
How can I improve my backstroke kick?
Improve your backstroke flutter kick by: practicing with a kickboard held overhead (arms extended behind head), keeping legs straight but not rigid with relaxed ankles, kicking from the hips not the knees, keeping toes pointed, and maintaining a steady 6-beat rhythm (6 kicks per arm cycle). The kick should create small splashes at the surface. Use a pull buoy to isolate arm work and identify if weak kicks are limiting your speed.
Can I learn backstroke if I'm afraid of water?
Absolutely! Backstroke is often recommended for nervous swimmers because your face stays above water, making breathing easier and reducing anxiety. You maintain constant air access unlike front crawl. However, the disorientation of not seeing where you're going can be challenging. Start in shallow water where you can touch the bottom, practice floating on your back first, and gradually progress to adding arm and leg movements. Many adults with water fear successfully learn backstroke as their first stroke.