Beginners Featured Technique Workouts

Improving your backstroke with these 6 important swimming technique

Hosszu Katinka got Gold Medal in Women's 200m Backstroke Final, Improving your backstroke swimming technique with 7 important key points

How often do we hear people say “I do not like the backstroke swimming because you swim belly upwards”. Actually there is nothing easier than swimming on your back(backstroke swimming) and we also use this stroke for Warm-down after a hard workout, the most popular warm-down exercise is the double arm backstroke. In double arm backstroke we use to rotate both arms backwards at the same time with a breaststroke leg kick. For Good Backstroke swimming it requires a tight core and streamlined body rotation for ultimate efficiency. Here are a few advanced tips for improving your backstroke swimming technique.

1.     Kicking

2.     Arm action

3.     Breathing

4.     Turning

5.     Steady motion

6.     Using a kickboard and pullbuoy

Must Read:-13 points Help You To Recover Fast After a Hard workout


  • Try to keep your legs close together.
  • Use your hips for Kicking rather than the knees.
  • Try to keep your ankles relaxed for best kicking.
  • Kick hard and fast as much as possible.
  • As I said before in my previous article sprinters may kick up to six beats per arm cycle whereas longer distance swimmers will typically use less.

“Your knee slightly bent on the downbeat”

Arm action

  1. When your arm comes out of the water then lead with your thumb. The arm should be lifted out by the movement of the shoulders.
  2. Keep in mind that little finger of your hand should enter the water first and your arm should straight with palm facing outwards.
  3. Immediately pull with your hand after it enters the water is not good because this will create resistance, which is obviously not good.
  4. Instead of Immediately pull you have to turn your palm so it is facing the bottom of the pool and scull your hand outwards and downwards until it reaches a position in a line between your upper chest and shoulders with your elbow bent.
  5. Now at this stage of pulling, again start with 1st point means rotate your hand again so your palm is facing towards your feet, then push through the water until your arm is fully flexed by the thigh and ready to be lifted out of the water again by the rotation of the shoulders.


  • Holding your breath for long time is not good because it will lead to formation of Lactic in your body and we know more lactic will slow down your performance due to muscles stress. A breath is taken every time an arm completes a full cycle.
  • Try breathing in as one arm passes your ear and exhale as the other arm passes.
  • A consistent breathing pattern will aid the rhythm of your stroke.


  • When you are approaching to wall then you have to rotate your body on to the front and stop both arms at the thigh.
  • Just perform a normal forward somersault underwater (like in freestyle somersault).
  • Plant your feet on the wall with your knees open.
  • After this just Staying on your back, straighten your legs powerfully and squeeze your arms to your ears with your hands on top of the other.
  • Try to stay in streamline position and parallel to the water surface.
  • Start dolphin leg kick under water as you feel your momentum slowing down and start your first arm action while the body is still slightly submerged, helping to bring the head to the surface. some swimmers choose alternating kick instead of dolphin kick.
  • Maintaining speed off of each wall stems from a combination of aerobic and mental conditioning

Steady motion

In all swimming strokes, backstroke swimming lends itself most to a break in kick. The powerful arm drive and over body rotation means that swimmers often allow for a break in their backstroke kick.


Using a kickboard and pullbuoy:-

holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. Perform four strokes holding the kickboard at hip height and four with it extended above your head. swim the backstroke holding a pullbuoy between your knees.

You’ll also enjoy:

Watch this:-

Follow us on:-

And please Don’t forget to subscribe us on youtube!


About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

Add Comment

Click here to post a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.