Backstroke
Arm Techniques
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There are two possible arm actions for backstroke.
The bent arm pull, which is more effective because it is faster and has greater propulsion, and the straight arm pull used in more recreational swimming.
Backstroke Technique made EASY!
The best and most essential swimming exercises for improving your basic swimming stroke are contained in our concise and easy to follow PDF documents.Click here to download simple back stroke swimming exercises.
Entry
The arm should be straight and as inline with the shoulder as possible. Hand should be turned with palm facing outwards and little finger entering the water first.
Propulsive phase
The arm sweeps through the water in a semi-circle, pulling with force just under the water surface, pulling to the outside of the thigh.
Recovery
The thumb or the back of the hand should exit the water first. The shoulders roll again with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the water little finger first.
As the arm pulls through to completion, the overall path should follow an ‘S’ shape.
Entry
The entry is the same as the straight arm pull, with the little finger entering first, the palm facing out and the arm close to the shoulder line.
Downward sweep
The palm should always face the direction of travel. The shoulders roll and the elbow bends slightly as the arm sweeps downwards and outwards.
Upwards sweep
As the hand sweeps inline with the shoulder, the palm changes pitch to sweep upwards and inwards. The elbow should then bend to 9o degrees and point to the pool floor.
Second Downward sweep
The arm action then sweeps inwards towards the thigh and the palm faces downwards. The bent arm action is completed with the arm fully extended and the hand pushing downwards to counter balance the shoulder roll.
Recovery
The thumb or the back of the hand should exit the water first. The shoulders roll again with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the water little finger first.
| Swimming Exercises to Learn and Improve Backstroke Arm Action | ||
| Standing on the Poolside | $0.99 |  |
| Single Arm Pull with Float on Chest | $0.99 | |
| Single Arm Pull the Using Lane Rope | $0.99 | |
| Single Arm Pull without a Float | $0.99 | |
| Arm Action with a Pullbuoy | $0.99 | |
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Basic Swimming Techniques made EASY!
The best and most essential swimming exercises for improving your basic swimming stroke are contained in our concise and easy to follow PDF documents.Click here to find out more.
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