Butterfly Arms

Are you wondering if your butterfly arms are letting your stroke down?  Discover what you need to do to get them in sync with the rest of your swimming stroke. 

butterfly arm technique for beginners

Butterfly arms are a continuous simultaneous movement that require assistance from the undulating body movement.  Correct arm technique keeps the leg kick and body movement balanced. 

Butterfly Arms Technique Video

The action of the arms is similar to that of front crawl as the arms pull long through the water towards the hips and recover over the water surface. The underwater catch, down sweep and upsweep parts draw a typical keyhole shape through its movement path.

1.  Hand Entry

  • The entry of the hands into the water should be finger tips first, leading with the thumb.  
  • Fingers should be together with palms flat and facing outwards.  
  • Arms should be stretched forward with a slightly bent elbow.  
  • Arms should be extended inline with the shoulders.

2. Catch and Down Sweep

Butterfly arms - swimming technique for beginners
  • The pitch of the hands changes to a deeper angle with hands almost vertical.
  • The catch and down sweep should begin just outside the shoulder line.
  • The elbow should bend to about 90 degrees to provide the extra power required.  
  • The hands sweep in a circular movement similar to breaststroke, but in a downwards path.

3. Quick Hand Upsweep

Basic butterfly stroke arm technique
  • The pitch of the hands changes to face out and upwards towards the water surface.  Elbows extend fully to straighten the arms and hands towards the thighs.
  • Hands and arms must clear the water on recovery in accordance with ASA Law.  Arms and hands should exit the water little finger facing upwards.
  • Arms must clear the surface as they are thrown over and forwards.  Palms remain facing outwards, naturally giving a thumb-first entry.

Butterfly Arm Technique: Common Mistakes

The two most common mistakes made when it comes to butterfly arms are:

  • an incomplete or short pull
  • wide hand entry

Short or Incomplete Pull

The arm technique is sometimes compared to front crawl when it is taught to beginners in its most basic form.  This it due to the long sweep and the recovery over the water surface.  This is where the similarities end and this comparison can sometimes be taken literally, resulting in an almost double front crawl arm action with an excessive elbow bend. 

Wide Hand Entry

The most common mistake made amongst slightly more advanced butterfly swimmers is a wide hand entry.  The hands should enter the water inline with the shoulders.  If the entry is wide of the shoulder line then this will result in a weak and inefficient arm pull.

Simply walking though shallow water of about shoulder depth practicing the arm action in slow motion will help to establish a full sweep and an inline hand entry.

Fast track to instantly download butterfly stroke ebook

Fast track to my Solution Focused Butterfly eBook 

The best exercises to practice in the pool with technique tips and coaching points to fine-tune your basic butterfly .  Download the answers in an instant.  Click here for more details.

Learn and Improve Your Arm Action With These Simple Exercises

Download these documents to your computer, tablet or mobile device and fine-tune your butterfly arm technique.  Isolate your arms and focus on the key technique points to be sure you get this part of the stroke absolutely right. 

Arm pulls walking in shallow water

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Arm pulls from push and glide

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Arm pulls with pull buoy

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Arm pulls with breaststroke kicks

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Click here for more butterfly 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.

Don't forget the other parts of butterfly stroke...

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