How To Swim Backstroke | Technique For Back Crawl Swimming

Swimming is an excellent form of exercise, and learning how to swim backstroke can be a great addition to your swimming routine. Backstroke, also known as back crawl, is a popular swimming stroke that involves swimming on your back while performing a flutter kick and alternating arm strokes. In this article, we'll explore the proper technique for backstroke swimming, including body position, arm movements, and kick technique.

Body Position

The first step in swimming backstroke is to establish the proper body position. Lie on your back in the water with your head back and your arms extended above your head. Your body should be horizontal in the water, with your hips and legs near the surface. Keep your feet pointed and your toes relaxed.

Arm Movements

Once you've established your body position, it's time to begin the arm movements. Start by pulling one arm down toward your hip while pushing the other arm up toward the surface. Keep your arms straight as you pull and push, and make sure to keep your elbows slightly bent. As one arm finishes its stroke, begin the same motion with the other arm.

Kick Technique

The kick in backstroke swimming is similar to the flutter kick used in freestyle swimming. Keep your legs close together and your knees slightly bent. Alternately kick your legs up and down in a quick, fluttering motion. As your legs kick down, your toes should point toward the bottom of the pool.

Breathing

Breathing in backstroke swimming is different than in other strokes because your face is above the water. As you swim, turn your head to the side to inhale and exhale. Breathe in through your mouth and out through your nose.

Tips for Beginners

If you're new to backstroke swimming, it's important to start slowly and practice proper technique. Begin by focusing on body position and arm movements, and then add in the kick. Start with short distances and gradually increase the distance as you become more comfortable with the stroke.

Conclusion

Swimming backstroke is a great way to add variety to your swimming routine while improving your cardiovascular fitness and muscle strength. By following the proper technique for body position, arm movements, and kick technique, you can swim backstroke with ease and confidence. Remember to start slowly and practice regularly to master this popular swimming stroke.

FAQs

Is backstroke swimming good for beginners?

Yes, backstroke swimming can be a good stroke for beginners who are comfortable in the water and have some swimming experience.

Do I need special equipment to swim backstroke?

No, you do not need any special equipment to swim backstroke. However, a good pair of swim goggles can help you see better while swimming.

How can I improve my backstroke swimming?

Practice regularly and focus on proper technique. Consider taking lessons or working with a coach to improve your form and technique.

Is backstroke swimming safe for people with back problems?

It depends on the severity of your back problem. Consult with your doctor or physical therapist to determine if backstroke swimming is safe for you.

How many calories can I burn while swimming backstroke?

The number of calories burned while swimming backstroke depends on a variety of factors, including your weight, intensity level, and swimming speed. On average, you can burn 500-700 calories per hour of swimming backstroke.