Backstroke Hand Entry: The 'Pinky First' Technique, Biomechanics, and Drills

Which finger should enter the water first in backstroke?

While variations and personal preferences exist, the generally recommended and most biomechanically efficient hand entry for backstroke is with the pinky finger, leading the hand into the water.

The Critical Role of Hand Entry in Backstroke

In competitive swimming, every fraction of a second and every ounce of efficiency counts. The hand entry in backstroke is not merely the point where your arm re-enters the water; it is a critical preparatory phase that dictates the effectiveness of your entire pull, influences propulsion, and significantly impacts shoulder health. A correct hand entry sets the stage for a powerful "catch" and subsequent propulsive phase, minimizing drag and optimizing force application.

The "Pinky First" Entry: A Biomechanical Imperative

The widely accepted and most effective technique for backstroke hand entry involves the pinky finger leading the hand into the water. This is achieved by:

• External Rotation: As your arm recovers over the water, the hand should be externally rotated. This means your palm faces slightly outward, away from your body, and your thumb points towards the bottom of the pool or slightly outward.
• Pinky Lead: The pinky finger, followed by the outside edge of the hand, makes the initial contact with the water. The hand enters cleanly and quietly, with minimal splash.
• Relaxed Hand: Maintain a relaxed, slightly cupped hand, ready to engage with the water. Avoid a stiff or flat hand.

Why Pinky First? Understanding the Biomechanics and Hydrodynamics

The "pinky first" entry is not arbitrary; it is grounded in principles of biomechanics, hydrodynamics, and injury prevention.

• Optimal Hand Pitch and Surface Area: When the pinky enters first, it naturally positions the hand at an optimal "pitch" or angle against the water. This allows for immediate engagement with the water, maximizing the propulsive surface area during the crucial "catch" phase. A flat hand entry, by contrast, creates turbulence, reduces the effective surface area, and delays the onset of propulsion.
• Shoulder Health and Stability: Leading with the pinky promotes a slight external rotation of the shoulder joint. This position is significantly safer and more stable for the shoulder, reducing the risk of impingement or other overuse injuries that can arise from repetitive internal rotation (often associated with a thumb-first entry). It aligns the humerus (upper arm bone) more naturally within the glenohumeral joint.
• Seamless Transition to Catch: The pinky-first entry facilitates a smooth and immediate transition into the propulsive "catch" phase. As the hand enters, it is already angled to press against the water, allowing for a continuous, accelerating pull. This avoids any "dead spots" where the hand is not effectively generating force.
• Reduced Drag: A clean, streamlined entry minimizes the initial resistance encountered when the hand enters the water. Splashing or a "slap" entry creates unnecessary drag, slowing the swimmer down.

Common Hand Entry Mistakes to Avoid

Understanding the correct technique also involves recognizing common errors that can hinder performance and potentially lead to injury:

• Thumb First Entry: This is a common mistake where the thumb or the inside edge of the hand enters the water first. This forces the shoulder into an internally rotated position, increasing the risk of shoulder impingement and making it difficult to achieve an effective catch. The hand often enters flat, leading to less efficient propulsion.
• Flat Hand Entry: Entering with the entire palm flat on the water creates significant splash and resistance. It delays the ability to "catch" the water effectively, reducing propulsive force and increasing drag.
• Over-reaching or Crossing the Midline: While not directly related to finger entry, incorrect arm recovery or entry too far across the body's midline can disrupt body roll, balance, and the efficiency of the subsequent pull.
• Stiff Hand/Wrist: A rigid hand or wrist prevents the subtle adjustments needed to maintain optimal pitch and feel for the water throughout the stroke cycle.

Drills for Perfecting Backstroke Hand Entry

Consistent practice with targeted drills can help solidify the pinky-first entry:

• Fingertip Drag Drill: During the recovery phase, consciously drag your fingertips along the surface of the water as your arm extends forward. This helps reinforce the high elbow position and the external rotation needed for a pinky-first entry.
• Single-Arm Backstroke: Focus on one arm at a time, paying meticulous attention to the hand entry and body rotation. This allows for isolated practice and immediate feedback.
• Wall Kick with Entry Focus: Stand at the wall and kick on your back, focusing solely on the hand entry of one arm at a time without the need for full propulsion. This allows for slow, deliberate practice of the entry mechanics.
• Sculling Drills (Backstroke Specific): While not directly an entry drill, sculling helps develop a better "feel" for the water and understanding of hand pitch, which supports a more effective entry and catch.

Conclusion: Integrating Technique for Enhanced Performance

The "pinky first" hand entry in backstroke is more than just a minor technical detail; it is a fundamental component of an efficient, powerful, and injury-preventive stroke. By consistently applying this technique, swimmers can optimize their catch, reduce shoulder strain, and minimize drag, leading to improved overall performance and a more sustainable swimming career. Integrating this, and other precise biomechanical principles, into your training will unlock greater potential in the water.