Backstroke is the only competitive stroke where your face stays above water. That difference changes how you move, breathe, and build speed. It makes backstroke one of the most approachable strokes for beginners and one of the most rewarding for competitive swimmers.
This guide covers backstroke from body position through drills, and each section connects to a detailed sub-topic article. Whether you are a parent researching swim programs, an adult returning to the pool, a fitness swimmer, or a competitive athlete refining your race, this page is your starting point.
The technique breakdowns draw from Eastern European swim training, the methodology used at Rocket Swim Club in Toronto. Coaches Alina and Ivan, former members of Moldova’s National Swim Team, have developed swimmers from first strokes through international competition. Their approach emphasizes body awareness, measurable progress, and structured development.
What Is Backstroke Swimming?
Backstroke (also called back crawl) is the only competitive swimming stroke performed face-up. You lie supine, pull with alternating arms, and drive a flutter kick from the hips. The body rotates along its long axis, similar to freestyle but inverted. Recovery is straight-armed above water; the pull is bent-armed underneath. Races are 50m, 100m, and 200m. Backstroke is the second stroke in the Individual Medley and the first leg of the medley relay.
A Short History
Men’s backstroke entered the Olympics in 1900. Women’s debuted in 1924. Early backstrokers used a breaststroke kick with simultaneous arms. By the 1930s, Australian swimmers introduced the bent-arm underwater pull (Early Vertical Forearm). The biggest rule change followed the 1988 Seoul Olympics, when David Berkoff swam 35 meters underwater using a dolphin kick off his start. World Aquatics limited underwater swimming to 15 meters.
What is backstroke in swimming?
Backstroke is the only competitive stroke swum face-up, using alternating arm pulls and a flutter kick while rotating along the body’s long axis. Races are 50m, 100m, and 200m.
Is backstroke the same as back crawl?
Yes. Both names describe the same stroke. “Backstroke” is the standard competitive term under World Aquatics rules.
When was backstroke added to the Olympics?
Men’s backstroke appeared at the 1900 Paris Olympics. Women’s backstroke was added in 1924. The women’s 200m followed in 1968.
Who Is Backstroke For?
Kids and Learn-to-Swim Students
Backstroke is typically the second stroke taught after freestyle. Because the face stays above water, breathing is unrestricted. This makes it a confidence builder for kids nervous about putting their face in the water. See Why Backstroke Is Best for Nervous Swimmers and How to Teach Kids Backstroke.
Adult Beginners and Fitness Swimmers
Backstroke places less stress on shoulders than freestyle when swum with proper rotation. It strengthens posterior shoulders and upper back, useful for posture correction. See Backstroke for Adult Beginners and Backstroke for Fitness.
Competitive and Age-Group Swimmers
Backstroke proficiency is mandatory for IM events. Underwater dolphin kick off starts and turns is a major differentiator at competitive levels. See Backstroke Race Strategy and Underwater Dolphin Kick for Backstroke.
Seniors and Swimmers with Back Pain
The supine position is gentler on the lower back than face-down strokes. Consult your doctor before starting if you have an existing condition. See Backstroke for Seniors.
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Is backstroke good for beginners?
Yes. The face stays above water, removing breath-timing stress. Backstroke builds water confidence and body position awareness before progressing to other strokes.
Can backstroke help with back pain?
It can ease mild discomfort because the supine position supports natural spinal extension. Consult a doctor before swimming with an existing condition.
Is backstroke easier than freestyle?
Breathing is easier because the face stays above water. Coordination can feel harder since you cannot see where you are going. Most beginners find backstroke comfortable once they adjust to being on their back.
Body Position and Head Alignment in Backstroke
Where Your Body Sits in the Water
Your body should sit horizontal, with hips near the surface and water at ear level. Eyes look straight up. Chin toward chest means hips sink. Chin too high means a sitting position. Both increase drag. Keep a slight rounded shape through your back, like a boat hull. Cue: “dry belly button.” If your navel breaks the surface, hips are right. Legs angle slightly downward so feet stay submerged.
Why Hips Sink and How to Fix It
Sinking hips are the top frustration for new backstrokers. The primary cause is lifting the head. The second is weak core engagement. Three fixes: look straight up, press upper back into the water, engage core through abs and glutes. Practice back float drills before adding arms. See Why Do My Hips Sink? and How to Float on Your Back.
Why do my hips sink in backstroke?
Lifting your head shifts your center of gravity and pushes hips down. Look straight up and engage your core to fix it.
Where should I look when swimming backstroke?
Straight up at the ceiling or sky, with head neutral and ears at water level. Do not look toward your toes.
How do I stay flat on my back in the water?
Keep head still with eyes up, press upper back into water, and engage your core. Practice back float before adding arms.
Arm Technique and the Pull Cycle in Backstroke
Hand Entry and the Catch
Hand enters pinky-first, arm straight, in line with your shoulder. Think 11 and 1 o’clock. Do not cross centerline. Once in, pitch hand and forearm downward to catch water, setting a high-elbow position. The catch is repositioning, not active pulling. See Backstroke Arm Pull Technique.
Pull and Push Phase
Pull your hand toward your hip along a slightly curved path, accelerating through the phase. Most propulsion comes here. The push finishes near your thigh with palm facing the pool bottom. Do not release water before the hand reaches the hip.
Recovery Phase
Arm exits thumb-first near thigh. Recovery is a straight arm traveling vertically over your shoulder. Do not rush or cross centerline. As one arm finishes its push, the opposite enters.
How do I pull properly in backstroke?
Enter pinky-first at shoulder width. Catch by pitching hand and forearm down. Pull toward hip with accelerating speed. Finish at thigh. Exit thumb-first and recover straight-armed.
Should my hand enter pinky first?
Yes. Pinky-first entry catches water immediately without turbulence and reduces shoulder strain by keeping the joint in natural rotation.
What is the catch in backstroke?
The catch is where you pitch hand and forearm downward after entry to grab water. It sets up the pull. It is repositioning, not active pulling.
Kick Technique in Backstroke
Flutter Kick Basics
Backstroke uses an inverted freestyle flutter kick from the hips. Slight knee bend on the downward phase; leg straightens on the upward (propulsive) phase. Point toes, keep ankles relaxed. Toes barely break the surface. Keep the kick compact: 12 to 18 inches of vertical movement. Kicking from the knees wastes energy and creates drag. Cue: “kick inside a bucket.” See Backstroke Kick Technique.
Kick Tempo and Coordination with Arms
Most swimmers use a 6-beat kick: three kicks per arm stroke. The kick maintains body position and supports rotation more than it generates propulsion. Match intensity to distance.
Should backstroke kick come from the hips or knees?
From the hips. A hip-driven kick keeps legs streamlined and generates propulsion on the upbeat. Kicking from knees creates drag.
How many kicks per stroke in backstroke?
Most use a 6-beat kick: six kicks per full stroke cycle. Sprinters increase tempo; distance swimmers reduce it.
Body Rotation and Timing in Backstroke
How Much Rotation and Where It Comes From
Rotate about 30 to 40 degrees to each side along your long axis. Rotation comes from core and hips, not shoulders alone. Head stays still while the body rolls beneath it. Proper rotation allows a longer pull and reduces shoulder strain. See Backstroke Body Position and Rotation.
Timing the Stroke Cycle
One arm enters as the opposite finishes its push. No dead spots where neither arm pulls. Each arm completes one pull per cycle; each leg kicks three times. Some swimmers prefer hip-driven rotation, others shoulder-driven.
How much should I rotate in backstroke?
Rotate 30 to 40 degrees each side. Rotation comes from hips and core. Head stays stable while body rolls beneath it.
Breathing in Backstroke Swimming
Why Breathing Feels Easy but Still Matters
Your face stays above water, so breathing is less technical than in other strokes. But rhythm matters. Inhale as one arm recovers. Exhale as the other recovers. Holding your breath creates stiffness and disrupts rotation. Breathe continuously. See Backstroke Breathing Technique.
Do you need to hold your breath in backstroke?
No. Breathe rhythmically: inhale during one arm’s recovery, exhale during the other. Breath-holding stiffens the torso and disrupts rotation.
Can water go up your nose in backstroke?
Water can wash over your face during rotation. A steady exhale through the nose prevents entry. Beginners adjust quickly.
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Common Backstroke Mistakes and How to Fix Them
| Mistake | What Happens | Fix |
| Lifting head to look at feet | Hips drop, drag increases | Look straight up. Use cup drill. |
| Arched back | Body snakes side to side | Engage core. “Boat hull” shape. |
| Crossing centerline on entry | Body zigzags | Enter at 11 and 1 o’clock. |
| Straight-arm pull underwater | Less power | Bend elbow ~90 degrees. |
| Kicking from knees | Knees pop up, drag | Initiate from hips, under 18 in. |
| Swimming flat | Shoulder strain, weak pull | Rotate 30–40°. Use 6-3-6 drill. |
Head and Body Position Errors
Lifting your head causes hips to drop and drag to increase. The cup drill trains head stability. An arched back causes snaking.
Let’s See some Common Backstroke Mistakes and How to Fix Them.
Pull and Entry Errors
Crossing the centerline on entry causes zigzagging. Target 11 and 1 o’clock. A straight-arm pull reduces blade area; bend the elbow. See How to Stop Zigzagging.
Kick Errors
Knees popping above the surface means kicking from the knees. Initiate from the hip and keep it compact.
Rotation Errors
Swimming flat strains shoulders and shortens the pull. Over-rotating throws off balance. Target 30 to 40 degrees.
Why do I zigzag when swimming backstroke?
Hands are crossing centerline during entry. Each crossed entry pushes your body off course. Enter at 11 and 1 o’clock positions.
Why does my backstroke feel slow?
Sinking hips, insufficient rotation, knee-driven kick, or cutting the pull short. Fix body position first, then complete each stroke fully.
How do I stop my knees from bending too much?
Initiate the kick from your hips. Think of legs as long levers moving from the hip joint. Slight knee bend is normal; motion starts at the hip.
Backstroke Drills for Every Level
Body Position Drills
Streamline kick on your back builds awareness of hip height and head position. The cup drill (balance a cup on your forehead) trains head stability. Both isolate body position before adding arms.
Here is 10 Best Backstroke Drills for Beginners.
Arm and Pull Drills
Single-arm backstroke isolates one arm. Keep the non-working arm at your side and focus on entry, catch, and finish. This exposes left-right imbalances. See Single-Arm Backstroke Drill.
Rotation and Timing Drills
The 6-3-6 drill: kick 6 beats on one side, take 3 strokes, kick 6 beats on the other. Rocket Swim coaches use this as a core development tool. The spin drill builds tempo through rapid turnover. Details in Advanced Backstroke Drills.
Using Equipment
Fins build kick power and help feel the correct body position at speed. Paddles increase pull surface area. Do not use fins until the body position is solid. See Best Equipment for Backstroke.
What are good drills for backstroke?
Streamline kick on back, cup drill, single-arm backstroke, and 6-3-6 rotation drill. Start with body position drills and progress to timing drills.
How can I practice backstroke by myself?
Body position drills like streamline kick and cup drill need no partner. Single-arm backstroke refines pull mechanics solo.
What equipment helps with backstroke?
Fins build kick strength. Paddles increase pull power. Add equipment only after the body position is solid without it.
Backstroke for Water Safety
Why Backstroke Matters Beyond the Pool
Backstroke is the only stroke with continuous face-above-water breathing. When fatigued in open water, rolling onto the back allows breathing without effort.
Over 400 Canadians die from drowning yearly. Backstroke connects to the back float, one of the first safety skills taught. See Backstroke and Water Safety and How to Float on Your Back.
| Water Safety Starts with the Right Instruction
Rocket Swim Club’s Novice programs teach water confidence and backstroke fundamentals. Locations across the Greater Toronto Area. |
Is backstroke a survival stroke?
Yes. Backstroke allows breathing with minimal effort. In fatigue or emergency, rolling onto your back gives continuous access to air.
Why is backstroke taught in swim lessons?
It builds comfort on the back and teaches the back float, a core safety skill. Breathing control develops without face submersion stress.
Your Backstroke Skill Level: Where Are You Now?
Beginner, Intermediate, or Competitive?
Beginner: Can back float but arms and kick feel uncoordinated. Hips sink often. Focus: body position, kick basics, comfort. Start with How to Swim Backstroke: Beginner’s Guide.
Intermediate: Can swim 25 to 50m continuously. Rotation and timing need work. May drift into lane ropes. Focus: pull mechanics, rotation drills. See How to Swim Backstroke in a Straight Line.
Competitive: Racing backstroke in meets. Working on starts, turns, underwater kick. Focus: advanced drills, race strategy, dry-land. See Backstroke Start Technique and Backstroke Flip Turn.
Rocket Swim Club’s Novice through Senior tracks mirror this framework. Advancement is tracked through Sportecos technology.
Quick Self-Check: 5 Signs Your Backstroke Needs Work
- You drift into the lane rope. See How to Swim Backstroke in a Straight Line.
- Backstroke feels exhausting after 25m. See Backstroke Body Position and Rotation.
- Water goes up your nose. See Backstroke Breathing Technique.
- Shoulders hurt after backstroke. See Common Backstroke Mistakes and How to Fix Them.
- You lag behind swimmers your speed in other strokes. See Backstroke Kick Technique.
How do I know if my backstroke is good?
Can you swim 50m without stopping? Stay straight? Hips near surface? Breathing comfortable? Speed consistent? Two or more “no” answers point to areas that need work.
What should I work on in backstroke?
Start with body position. If hips sink or you zigzag, fix those before working on pull power or speed.
Competitive Backstroke: Starts, Turns, and Underwater Work
The Backstroke Start
Feet on wall, hands grip starting block handles. Launch backward into streamline, projecting over the water.
Let’s See some Backstroke Technique here:
Backstroke Flip Turns and Flags
Backstroke flags hang 5 meters from each wall, signaling the approaching turn. The flip turn involves rolling onto your stomach, flipping, and pushing off on your back. See Backstroke Flip Turn.
Underwater Dolphin Kick
World Aquatics allows 15 meters underwater off starts and turns. A tight streamline with strong dolphin kick can gain a full body length over swimmers who surface early. See Underwater Dolphin Kick for Backstroke.
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How do you start a backstroke race?
Grip handles, feet on wall, launch backward into streamline on the signal. Enter at an upward arc and begin underwater dolphin kick.
What are backstroke flags for?
They hang 5 meters from each wall, alerting swimmers the wall is near so they can count strokes into the turn.
Is there a flip turn in backstroke?
Yes. Roll onto your stomach and execute a flip similar to freestyle, then push off on your back. The roll must be part of a continuous turning action.
Train Your Backstroke with Rocket Swim Club
Rocket Swim Club has trained swimmers from first strokes through international competition since 2014. Programs serve every level: Novice for water confidence, Junior and Senior tracks for provincial and international meets, Masters for adults 30 and older. The club uses Sportecos tracking to measure progress. Families across the Greater Toronto Area train at locations in Bloor West Village, Swansea, and surrounding areas.
Contact info@rocketswim.com or visit rocketswim.com to explore programs and book a tryout.
Conclusion
Backstroke is a competitive stroke, a fitness tool, and a safety skill. Body position, arm mechanics, and kick technique form the foundation. Rotation and breathing tie those pieces together. Drills turn knowledge into muscle memory.
Each section links to a detailed guide. Pick one area, follow the link, and get in the pool.
For structured coaching with performance data, Rocket Swim Club’s programs are open to all levels across the Greater Toronto Area.