Swimming backstroke is a skillful, elegant stroke with a unique history and technique, marked by strategic body positioning, rotation, and a powerful flutter kick.
Whether you’re aiming to perfect your backstroke or just getting started, this guide will walk you through the essentials, from the stroke’s evolution to mastering the modern technique.
Watch the full video for detailed demos and drill ideas!
A Brief History of Backstroke
Backstroke entered the Olympic Games for men in 1900 and was introduced for women in 1924. Early versions of the stroke looked quite different from what we see today—swimmers used a breaststroke kick and synchronized arm movements. By the 1930s, the Australian swim community revolutionized backstroke by bending their arms during the underwater phase, creating a faster, more efficient stroke. Known as the Early Vertical Forearm (EVF) technique, this method quickly became a staple across all competitive strokes.
Backstroke has seen several regulatory changes as well. Initially, swimmers could stay underwater as long as they wanted, but after David Berkoff’s 35-meter underwater sprint in the 1988 Olympics, World Aquatics limited underwater kicking to 15 meters. Flip turns were allowed from 1991, and in 2022, athletes gained the ability to fully submerge in the last five meters of their race. These rules underscore the importance of technique and control, distinguishing backstroke from all other strokes.
Getting Started with Backstroke
Backstroke is the only stroke in competitive swimming that starts in the water. Swimmers place their feet on the wall, grip the starting handles, and launch backward into the water in a streamlined position. From this initial start to every phase of the stroke, body alignment and efficiency are crucial.
1. Perfecting Your Body Position
A strong backstroke starts with optimal body positioning. Keep your neck neutral, gazing up rather than down at your toes. Think of your hips floating close to the surface—this helps maintain an almost horizontal position in the water, reducing drag and making you faster. Visualize keeping your belly button “dry” to ensure that your hips are up and close to the water’s surface.
Related: How To Swim Backstroke Like The Pros >
2. Mastering the Backstroke Pull
The arm movement in backstroke is unique. Here’s how to execute the pull effectively:
- Thumb First Exit: When your hand leaves the water, lead with your thumb. This keeps your arm in a favorable position and reduces resistance.
- Rotate the Body: As your arm lifts out of the water, rotate away from it. Body rotation is crucial in backstroke as it enhances your reach and minimizes drag.
- Pinky First Entry: Enter the water pinky-first, then rotate your body toward that arm. This not only reduces drag from your shoulders but sets you up for a powerful Early Vertical Forearm catch.
The rotation and entry technique not only improves your stroke efficiency but also sets you up for a stronger pull.
3. Backstroke Kick Basics
The backstroke kick is a flutter kick, similar to freestyle but with a few key differences:
- Kick Width: Keep your kick narrow—ideally, no more than 18 inches wide. The wider the kick, the more drag you’ll experience.
- Hips-Driven Movement: Drive the kick from your hips rather than your knees, with only a slight bend at the knee. Pointed toes and relatively straight legs create a more streamlined movement.
- Kick Tempo: Aim for small, fast kicks rather than big, slow ones to maximize propulsion without creating unnecessary drag.
4. Rotation and the Role of the Core
Effective backstroke rotation is often driven by the hips and shoulders. Here’s how to make it work for you:
- Hip-Driven or Shoulder-Driven?: If you have a strong kick, hip-driven rotation may be more natural. If not, shoulder-driven rotation can also work well. Find the method that feels most balanced for you.
- Avoid Over-Rotation: It’s not about rolling from side to side completely. Instead, focus on subtle, controlled rotations that reduce drag and set up each arm stroke effectively.
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Tips for Swimming Straight in Backstroke
Backstroke swimmers face a unique challenge: swimming in a straight line without any visual guidance from the pool’s bottom. Here are some tips to keep you on track:
- Use Overhead Cues: Find a seam on the ceiling, a light fixture, or a lane marker overhead to guide your path. If you’re swimming outside, clouds can sometimes serve as helpful visual markers.
- Balance Your Pulls: Ensure that both arms are pulling with equal strength. An uneven pull is one of the main reasons swimmers veer off course.
- Stabilize Your Head: A stable, neutral head position is essential for staying in line. Excessive head movement can cause your whole body to drift.
Key Backstroke Rules to Remember
Staying within the regulations can make or break a backstroke race, so keep these updated rules in mind:
- Underwater Limit: Swimmers can kick underwater for only up to 15 meters after the start and each turn. Failing to surface within this limit can lead to disqualification.
- Flip Turns and Final Five Meters: Flip turns are permitted, and as of 2022, swimmers can fully submerge in the last five meters of the race, allowing for an extra push toward the finish.
Final Thoughts on Mastering Backstroke
Backstroke is an elegant, tactical stroke that rewards precision, control, and balance. Mastering body alignment, the flutter kick, and body rotation will help you swim efficiently and stay on course. Plus, getting familiar with the unique rules around underwater limits and turn techniques will give you a competitive edge.
Whether you’re swimming backstroke to compete or simply to improve your fitness, focus on small adjustments in form and consistency. With practice, you’ll find yourself gliding effortlessly through the water, building speed, and maybe even loving the view of the ceiling above.
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