How To Swim Backstroke: Arm Technique. Swimming tips for bent arm and straight arm.

How To Swim Backstroke: Arm Technique

Your arms are your power and drive in this stroke. Correct technique is a must

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 arm technique

Straight Arm Pull

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.

Click here for simple swimming exercises to help improve your swimming technique

backstroke bent arm pull

Bent Arm Pull

This version of backstroke arm action is used more by competitive swimmers. As the arm pulls through to completion, the overall path should follow the shape of the letter S.

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

Backstroke Technique Made Easy

Instantly Download, Print Out, Try Out at Your Pool
Swim Longer Distances With Less Effort

Click here for more information

PREVIEW

Need Help With Your Swimming Technique or Learning To Swim?
Just Ask Me

Ask me, Mark Young, owner of Swim Teach and author of
Simple Swimming and How To Be A Swimming Teacher

any question about your swimming stroke and general swimming needs, all for FREE.

No need to subscribe and I won't use your email for any marketing.
Just click here to Ask Me!
I will do my best to reply to you personally.