How to Swim Backstroke - A Beginners Guide

Trying to figure out how to swim backstroke? You're in the right place. Backstroke can feel a bit tricky at first - you're on your back, you can't see where you're going, and somehow you're supposed to kick, pull, breathe, and glide… all at once!

But don't worry - I've taught loads of people to backstroke, and I know how to make it click. Let's break it all down so it actually makes sense, step by step. Backstroke swimming technique for beginners - here goes!

First Things First: What Is Backstroke, Really?

Backstroke is the one stroke where you're lying on your back the whole time. It's relaxed, it's rhythmical, and once you get the hang of it, it almost feels like floating on a cloud - while propelling yourself forward with your arms and legs.

Step-by-Step: Learning the Basics

Your Body Position

Think of yourself as a boat — the goal is to float nice and flat.

• Keep your body as close to the surface as you can.
• Look straight up, not around. Let your ears dip just under the water.
• Keep those hips high — they like to sink if you're not using your core.

Tip: Pretend there's a string pulling you from the top of your head, keeping you long and straight.

Leg Kick - Steady and Relaxed

• Kick from your hips, not your knees.
• Keep your legs straight but not stiff. A little bend is okay.
• Toes pointed, and keep your ankle joints relaxed so they can kick like you're wearing fins.

Start slow, build your rhythm, and don't panic if your legs feel like they're doing their own thing at first.

Arm Action (And What Do I Do With My Hands?)

One arm goes up, the other pushes water - they take turns like they're on a seesaw.

• Lift your arm straight out of the water, pinky or thumb first - either is fine.
• Let your hand enter the water above your shoulder (not too far out to the side) with your palm facing outwards.
• Pull underwater with a little bend in your elbow - like scooping water towards your thigh.
• Switch sides smoothly.

Little Reminder: If it feels clunky, slow it down. Smooth always beats fast when you're learning.

Breathing (Yes, You Can Actually Breathe!)

This is the one stroke where your face is out of the water - yay! Just breathe normally. No fancy timing needed. Try to keep it relaxed and match your breath to your rhythm if you can.

Putting It All Together - Coordination

This is where it can feel a little like patting your head and rubbing your tummy. 

• Alternate your arms - when one goes up, the other is pulling.
• Keep your kick going the whole time (yep, even when you're focusing on your arms).
• Add a little body roll - just enough to help your arm glide.

It won't be perfect at first. Don't sweat it. Focus on one piece at a time.

Common Mistakes (And How to Fix 'Em)

❌ Head Up, Hips Down

💡 Fix: Tuck that chin gently and engage your core to lift those hips.

❌ Thumb or Palm First Entry

💡 Fix: Always pinky first, like slicing into the water with a butter knife.

❌ Straight Arm Underwater Pull

💡 Fix: Bend that elbow — it's more powerful and feels better too.

❌ Super Slow Arms

💡 Fix: Try counting "1-2-3-switch" to keep a steady rhythm.

❌ Forgetting the Wall Push-Off

💡 Fix: Practice a solid push and streamline. It gives you a great head start every time.

Drills to Help You Nail It

Want to level up faster? These drills are your best friends.

One-Arm Backstroke

Use just one arm while the other stays at your side. Helps you focus on the movement.

Kickboard Kicks (on Your Back)

Hold a board on your chest or above your head and flutter kick. Builds leg strength.

Catch-Up Drill

Only start the next arm stroke once the other arm finishes and comes back up. Great for rhythm.

Sculling Practice

Hands out front, tiny side-to-side motions. You'll develop a "feel" for the water - it's a real thing!

Swimming in a Straight Line (Without Zigzagging)

Backstroke is famous for surprise lane invasions. 😆 Try this:

• Spot the ceiling or lane flags as reference points.
• Make sure both arms are pulling evenly.
• Keep your head still — moving it side-to-side throws you off course.

Download your free backstroke cheat sheet

No problem!

Download this backstroke cheat sheet to keep handy during your next swim. It's simple, visual, and easy to follow.

prefer to watch it in action?

Watching someone else do it can really help things click. Here's a video that might just help you learn how to swim backstroke. 

How to swim backstroke - a step-by-step guidebook

If you're ready to take your backstroke swimming technique up a level, then get stuck into my book. 'How To Swim Backstroke' contains clear illustrations and detailed coaching points that simplify swimming on your back. (click here for an instant preview)

Click the cover image for a preview, or click add to cart to download your copy.

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