If your backstroke feels off, even just a little, you’re probably losing speed without even realizing it. Whether you’re racing or swimming for fitness, fixing small technique errors can make a massive difference.
Let’s break down the 5 most common backstroke mistakes and how to correct them with drills, visual cues, and smart training tweaks.
Mistake #1: Lifting Your Head
One of the most common mistakes in backstroke is poor head position. If you’re looking at your feet or turning your head to peek behind you, your hips drop and your legs sink.
Why it matters: Water is 800 times denser than air. Any break in your streamline creates resistance and slows you down.
The Fix:
- Keep your eyes fixed on the ceiling (or the sky).
- Imagine your head is a bowling ball: if it shifts, your whole body follows.
- Maintain complete stillness in your head.
DRILL: Cup on the Head
- Fill a plastic cup halfway with water and balance it on your forehead.
- Float on your back and kick with arms at your sides.
- Once balanced, add backstroke arms one at a time.
- If the cup spills, your head is moving.
Mistake #2: Sloppy Hand Entry & Exit
Your hands should move with precision. If they slap the water, cross the midline, or exit palm-first, you’re creating drag and wasting energy.
The Fix:
- Exit with your thumb first.
- Recover with a straight arm, not bent.
- Enter the water pinky first at about 11 and 1 o’clock, just outside your shoulders.
DRILL 1: 3 Strokes + 12 Kicks
- Swim 3 backstroke strokes, pause, and kick 12 times on your side.
- Focus on hand mechanics and body rotation.
DRILL 2: Single-Arm Backstroke
- Keep one arm at your side and swim with the other.
- Alternate every 25 meters.
- Watch for clean entry and exit each time.
Mistake #3: Pulling with a Straight Arm Underwater
Backstroke requires an early bend in your elbow to generate max power. Pulling with a straight arm feels strong but actually reduces propulsion.
The Fix:
- As soon as your pinky enters the water, bend your elbow.
- Visualize grabbing underwater rungs of a ladder.
- Pull with your lats and core, not just your arm.
DRILL: Double-Arm Backstroke
- Swim with both arms simultaneously.
- This limits body rotation, forcing proper elbow bend and core engagement.
Mistake #4: Slow Stroke Tempo
A sluggish backstroke doesn’t just make you slow, it trains your body to stay slow.
Why it matters:
- You don’t build neuromuscular speed.
- You fatigue quickly when trying to sprint.
- Even fitness swimmers benefit from higher tempo training.
The Fix:
- Incorporate high-speed bursts into your sets.
DRILL: Spin Drill
- Lie almost fully on your side and spin your arms as fast as you can for 5–10 seconds.
- Don’t worry about perfect technique. Focus on arm speed.
Pro Tip: Use a tempo trainer or stroke rate goals to push your pace.
Mistake #5: Weak Walls & Underwater Kicks
Push-offs and underwaters are the fastest parts of your swim. Many swimmers neglect them.
Common errors:
- Surfacing too early
- Poor streamline
- Lack of dolphin kicks
The Fix:
- Treat underwaters like your fifth stroke.
DRILL 1: Eyes on the Prize
- Push off in streamline.
- Keep your eyes on the ceiling—even underwater.
- A neutral head = better alignment = less drag.
DRILL 2: Build Every 25
- On a set like 8x25s, add one dolphin kick before surfacing with each repeat.
- Build power and confidence in your underwaters.
Fact: In short course races, up to 60% of backstroke can happen underwater. Make it count.
Level Up Your Backstroke
Backstroke is all about precision. Fixing your head position, hand mechanics, tempo, and underwaters can make you smoother, faster, and more efficient.
✅ Reduce drag
✅ Improve stroke rhythm
✅ Swim faster with less effort
Want personalized help? Our expert coaches can guide your technique with tailored drills and video analysis.