Basic Backstroke Swimming Technique For Beginners

Basic backstroke swimming technique is not something that comes easily to some of us.  Are you one of those who has got room for improvement when it comes to swimming on your back?

Basic backstroke swimming technique for beginners

Look no further!  Here you will find all you need to fine-tune your backstroke technique and boost your confidence when it comes to swimming on your back. 

I have broken the stroke down into separate parts so that you can focus on it one piece at at time.  That makes improving it a whole lot easier. 


Fine-Tune Each Part of Your Backstroke Swimming Technique


For some specific exercises that focus on each part of elementary backstroke, click here.

Backstroke Swimming Demonstration

Download this video without the ads to your device for only $1.49

Download this video without the ads to your device for only $1.49

10 Steps to Better Backstroke Technique

  1. The body must be horizontal and streamlined as possible, with the head inline, eyes looking upwards and remaining steady throughout.
  2. The alternating leg kick originates from the hip and remains within the body width.
  3. Toes are pointed with ankles relaxed and the knees bend slightly with each kick.  
  4. The knee bend provides power on the upbeat phase of the kick, finishing as the toes just break the water surface.
  5. The hands enter the water little finger first, palm outwards with the upper arm just brushing past the ear.
  6. The arm pulls through an S shape pathway, finishing at the hip, palm downwards. 
  7. One arm begins to pull as the other recovers over the water surface.
  8. Breathing should be regular and in time with the effort phase of the stroke.
  9. The leg kick and arm actions should be controlled and steady whilst maintaining a fixed head position. 
  10. All actions should be smooth, continuous and relaxed. 

Elevate Your Backstroke To a New Level

If you're ready to take your backstroke technique up a level, then get stuck into my book 'How To Swim Backstroke'.

Gradually piece by piece the stroke comes together and you will be able to learn what each part of your body should be doing.

How To Swim Backstroke in easy to follow steps

'How To Swim Backstroke' contains clear illustrations and detailed coaching points that make swimming on your back a synch.

I've broken the stroke down into it's main parts to make the arms, legs and coordination crystal clear.  

Click ADD TO CART below or click here for more information.


Alternatively click here for some basic technical exercises.


Backstroke technique for beginner swimmers

Got A Backstroke Question That's Been Bugging You?

Tell us - Ask us - Show us - Right here...

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

Kicking Backstroke I Move In The Opposite Direction Not rated yet
When kicking backstroke I move in the opposite direction than I should, counteracting arms movement. So far no swim coach could tell me what I am doing …

Relaxing Whilst Learning To Swim On My Back Not rated yet
I have just started to learn to swim at 47. It was a huge deal for me as have always had a fear of deep water. Ok in the shallow end but any deeper than …

Water On My Face When Swimming Backstroke Not rated yet
I have a problem with water on my face when swimming backstroke. I am learning to swim and enjoy the water and I have a few problems. When doing …

Common Backstroke Swimming Questions and Answers Not rated yet
Why is it necessary for your arms to enter the water at 11 and 1 o'clock during backstroke arm action? Your assumption of an 11 and 1 o’clock entry …

Click here to write your own.

› backstroke

New! Comments

Have your say about what you just read! Leave me a comment in the box below.