How To Swim Breaststroke: Arm Technique

Your arms provide support to the leg kick. Poor arm technique will ruin your efficiency.

The amount of propulsion generated from breaststroke arm techniques has developed over the years as the stroke has changed to become more competitive.

The arm action overall provides the smallest propulsive phase of the four competitive strokes.

breaststroke arm technique

Catch

Arm action begins with the arms fully extended out in front, fingers and hands together. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. Arms pull outwards and downwards until they are approximately shoulder width apart. Elbows begin to bend and shoulders roll inwards at the end of the catch phase.

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Propulsive phase

Arms sweep downwards and inwards and the hands pull to their deepest point. Elbows bend to 90 degrees and remain high. At the end of the down sweep, the hands sweep inwards and slightly upwards. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin.

Recovery

Hands recover by stretching forwards in a streamlined position. Hands recover under, on or over the water surface, depending on the style of stroke to be taught.

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