Backstroke Body Position

Have you got that sinking feeling when you swim?  Your backstroke body position is likely to be the cause.  Read on to discover the essential parts and the mistakes you could already be making...

backstroke body position essential parts for beginners

Backstroke body position is flat and horizontal, with ears slightly below the water surface. Your body position is an essential starting point for correct swimming technique.

Backstroke Body Position Video Demonstration

Good floaters will find the position for backstroke relaxing and relatively easy, whereas poor floaters will find it difficult to achieve a comfortable position and remain afloat.

Top tips for an effective body position

backstroke body position
  1. The head and chest position are vital for establishing a correct starting point.  The slightest tilting forwards of the head will cause the chest and then hips to drop, upsetting the whole position.
  2. The head remains still throughout the stroke with the eyes looking upwards.  
  3. The hips and shoulders remain at or near the water surface but roll with the stroke. 
  4. The legs and feet should be extended and remain together to maximise efficiency.
  5. The knees remain below the water surface as the legs kick.
Fast track to instantly download backstroke ebook

Fast track to my Backstroke eBook with all the answers

Actual exercises to practice in the pool with technique tips and coaching points to perfect your backstroke.  Download them in an instant.  Click here to fast track.

Common Mistakes That Cause You To Sink

Ever get that feeling that you are sinking when you swim on your back?  It is very common to allow the legs to drop and the body position to become angled in the water without knowing it is happening.  

This is usually caused either by allowing the hips to drop or lifting the head slightly or a combination of both.  As the legs drop deeper the whole stroke becomes less efficient and more energy consuming.

Performing a push and glide from holding the poolside is a good way of testing how flat you can remain.  Ensure that you look upwards as you push away and stretch out so that your hips, legs and feet rise to the surface.  The overall body position is easily maintained with a correct and efficient leg kick.

Check and correct your body position with these simple exercises

Download these documents to your computer, tablet or mobile device and fine-tune your body position.  Use the technique tips in these exercises to focus on the position of your body as you swim. 

Static holding a float


Push and glide holding a float


Supine push and glide


Click here for more backstroke exercises.

All of these documents are PDF format and are compatible with all tablet and mobile devices.  Some computers may need PDF reading software such as Adobe Acrobat.

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