How to do a backstroke: A detailed guide on how to perfect this swimming technique

Learning about different swimming strokes is essential because each one offers additional benefits in various conditions, whether you want to learn to swim for a competition, exercise, or safety. Among the four competitive swimming strokes, most people have enquired about how to do backstroke. Besides, it is one of the most taught techniques in swimming.

Once you learn the various techniques, butterfly, backstroke, breaststroke, and freestyle, you will realise that it is just a test of one's speed, endurance, strength, and skills. This article will show you the proper technique of how to do the backstroke properly and how to do a backstroke dive.

How to do a backstroke step-by-step

And while swimming is no longer for leisure, people are now taking the initiative of learning these different techniques for safety purposes. Well, from its name, one can already tell that the method involves one's back, unlike the breaststroke.

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This is the only stroke not done while facing down. Although the skill denies you the ability to see where you are going, it is one of the best options for anyone who wants to avoid putting their face in the water. Due to its beneficial immense back workout, doctors frequently suggest this stroke to patients with back problems.

After an in-depth analysis, Sports compiled a step-by-step guide to one of the most popular swimming strokes every person should have, the backstroke.

1. Body position

A proper body position involves keeping your head and your hips in alignment and as high in the water as possible. In this technique, strive to keep your head as still as possible, looking straight up. If you move and look towards your toes, your hips will drop, hence increasing drag and making you swim slower.

One tip is to try and keep your belly button dry.

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2. The pull

The pull is slightly different in that your arm will come out of the water thumb first. To lessen the drag that your shoulders build, rotate your body away from the lifted arm as you lift it.

As you lift your arm, rotate your body away from the raised arm so your shoulder emerges from the water. When your hand re-enters the water, turn towards that arm to reduce the drag your shoulders create. This pinky-first entry is critical to setting up a proper Early Vertical Forearm catch.

This pull begins with your hand exiting the water thumb-first.

3. The kick

A backstroke kick is more or less a flutter kick. The tip is not to kick too hard, as wider kicks produce more drag. As a beginner, try to keep your kick's width to no more than 18 inches. Additionally, one should drive a kick from the hips rather than the knees.

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While ensuring that, keep your toes pointed and legs comparatively straight with just a little bend at the knee. The kick should be narrower, as in, at most, 12 to 18 inches. The smaller and faster your kick, the faster you will go!

4. Rotational momentum

If your kick is powerful, you should be able to propel your rotation during the backstroke with your hips. If not, try propelling your rotation with your shoulders while ensuring that you do not over-rotate. There are two schools of thought that can work for swimmers, especially beginners:

• Hip-driven backstroke: Swimmers with powerful kicks can drive their strokes mainly with their hips.
• Shoulder-driven backstroke: For swimmers with a weaker kick, driving the rotation from the shoulders is more effective.

The tip is to not over-rotate.

5. Swimming straight tip

If you have trouble swimming straight in the backstroke, find something overhead to focus on, such as a seam in the ceiling. If you are outside, look for something to help you stay on course, like gazing at the blue sky. Try to avoid moving your head too much.

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How to do a backstroke turn in swimming

Before attempting the turn, first figure out the number of strokes it takes to get from the five-meter backstroke flags to the wall. To initiate the turn, pull your leading arm backward and drop your chin onto your chest.

As your head moves downwards, your hips will lift into a piked V shape. This is when you immediately tuck your knees into your chest to complete a somersault movement. Below are some of the tips you can use to achieve a clean turn,

• Try different stroke lengths to find the one that works best for you
• Practice mid-pool turns away from the wall so as to master the somersault movement
• Gently exhale air to avoid water going up your nose

What are the benefits of the backstroke?

Swimming using this technique is a great way to improve your swimming performance. Well, since it is a form of exercise, here are some of the benefits it provides;

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• Improved breathing
• Provides a whole-body workout
• Strengthens your heart without the high impact
• Improved heart health
• Improved balance

What are the different types of swimming styles?

There are four basic swimming strokes that everyone should learn about. They include,

• Butterfly stroke
• Backstroke
• Breaststroke
• Freestyle

The backstroke swimming technique provides a full-body workout, so understanding all the essential tips will allow you to challenge your muscles in new ways while working every muscle in your body. Nevertheless, swimmers who practice this stroke develop robust, injury-resistant bodies and become significantly more physically fit.

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