Backstroke for Beginners: Techniques, Benefits, and Safety

How to Swim Backwards for Beginners?

Learning to swim backwards, primarily through mastering the backstroke, is an invaluable skill for beginners, enhancing aquatic confidence, body awareness, and overall swimming proficiency by engaging different muscle groups and improving balance.

Understanding Backwards Propulsion

When we talk about "swimming backwards" in the context of structured swimming, we are almost exclusively referring to the backstroke. This stroke involves propelling the body on its back, using alternating arm movements and a continuous flutter kick. Unlike other strokes where the face is submerged, the backstroke allows for continuous breathing, which can be advantageous for beginners who may struggle with breath holding or timing. The propulsion primarily comes from the powerful "S-shaped" pull of the arms underwater and the consistent, propulsive action of the legs. This movement engages the posterior chain muscles (glutes, hamstrings, back extensors) and core stabilizers in a unique way compared to front-facing strokes like freestyle or breaststroke.

Why Learn to Swim Backwards?

Mastering the backstroke offers a multitude of benefits for swimmers of all levels, particularly beginners:

• Enhanced Core Stability and Balance: Maintaining a horizontal body position on the back requires significant core engagement, improving overall trunk stability and balance in the water.
• Improved Shoulder Mobility and Strength: The continuous, rotational arm action of the backstroke promotes a full range of motion in the shoulder joint, strengthening the surrounding musculature.
• Cross-Training Benefits: The backstroke works muscles that are often antagonistic to those used in freestyle, promoting balanced muscular development and reducing the risk of overuse injuries.
• Unique Proprioception and Spatial Awareness: Swimming on your back challenges your sense of direction and body position in the water, enhancing kinesthetic awareness.
• Continuous Breathing: With the face out of the water, breathing is constant and natural, reducing anxiety for beginners who might struggle with rhythmic breathing during other strokes.
• Safety and Versatility: Being comfortable on your back is a fundamental water safety skill. It allows for resting, surveying surroundings, and navigating in different directions.

Essential Prerequisites & Safety

Before attempting to swim backwards, beginners should possess a few foundational skills and adhere to safety guidelines:

• Comfort and Confidence in Water: You should be comfortable submerging your face and floating on your back unassisted for at least 15-30 seconds.
• Basic Water Treading or Dog Paddle: Possessing a rudimentary ability to stay afloat and move forward will build confidence.
• Clear Swimming Area: Always ensure the lane or area you are swimming in is clear of other swimmers to prevent collisions, as your field of vision is limited.
• Supervision: Beginners should always practice under the supervision of a lifeguard or experienced swimmer/instructor.
• Listen to Your Body: Do not push through pain or excessive fatigue.

The Backstroke vs. "Swimming Backwards"

It's important to clarify that in the context of swimming, "swimming backwards" is virtually synonymous with performing the backstroke. While one might theoretically attempt other movements like inverted breaststroke or sculling while facing the ceiling, the backstroke is the most efficient, recognized, and beneficial method for backward propulsion in the water. This guide will focus on teaching the fundamental techniques of the backstroke.

Step-by-Step Guide to the Backstroke (Beginner Focus)

Learning the backstroke involves coordinating leg action, arm action, and body rotation. Focus on one element at a time before combining them.

1. Body Position & Alignment

• Float on Your Back: Begin by pushing off the wall gently or having a partner support you while you lie flat on your back in the water.
• Head Position: Keep your head still, with your ears submerged and your nose and mouth out of the water. Look straight up at the ceiling or sky. Avoid tilting your head too far back or forward, as this affects hip position.
• High Hips: Strive to keep your hips as high as possible, almost at the surface of the water. This creates a streamlined, horizontal body line, reducing drag. Engage your core to help achieve this.

2. Leg Action (The Flutter Kick)

• Continuous Kick: Your legs should perform a continuous, narrow, and rapid flutter kick, similar to freestyle, but on your back.
• Origin from Hips: The kick should originate from your hips, not your knees. Keep your knees relatively straight, with a slight bend.
• Relaxed Ankles: Allow your ankles to be loose and flexible, acting like flippers to push water efficiently. Point your toes.
• Surface Disturbance: Aim for a consistent, gentle ripple on the water's surface, indicating effective propulsion. Avoid large, splashy kicks, which waste energy.

3. Arm Action (Recovery and Pull)

The arm action is alternating, with one arm recovering over the water while the other pulls underwater.

• Recovery Phase (Over Water):
  • As one arm finishes its underwater pull, it exits the water thumb-first, close to your hip.
  • Keep the arm relatively straight (a slight bend is natural) as it swings in a circular motion directly over your shoulder.
  • Rotate your hand so your pinky finger is leading as your hand prepares to enter the water.
• Entry Phase:
  • Your hand should enter the water pinky-first, directly in line with your shoulder, about 6-12 inches beyond your head.
  • The entry should be smooth and controlled, minimizing splash.
• Pull Phase (Under Water):
  • Once your hand enters, immediately begin to "catch" the water by pressing down and then sweeping your hand and forearm downwards and outwards.
  • Bend your elbow to create an "early vertical forearm" position, maximizing the surface area of your hand and forearm pushing against the water.
  • Pull the water in an S-shaped path towards your hip, finishing the pull alongside your thigh.
  • As one arm finishes its pull and prepares to recover, the other arm should be entering the water to begin its pull.

4. Breathing

• Continuous and Natural: One of the backstroke's advantages is that your face is always out of the water, allowing for continuous, relaxed breathing. Inhale and exhale naturally, without holding your breath.

5. Coordination

• Opposite Arm and Leg: The backstroke uses a contralateral coordination pattern. As your right arm enters the water, your left leg performs its powerful downward kick, and vice-versa. This helps maintain balance and continuous propulsion.
• Body Roll: As one arm recovers over the water and the other pulls, your body should naturally roll slightly from side to side along its long axis. This body roll aids in a more powerful arm pull and a smoother recovery.

Common Beginner Challenges & Solutions

• Sinking Legs:
  • Solution: Focus on a strong, continuous flutter kick. Ensure your head position is neutral (ears in water, looking up) and engage your core to lift your hips.
• Going Off Course (Zig-Zagging):
  • Solution: Practice sighting the ceiling or sky (if outdoors) to maintain a straight line. Ensure your arm entries are consistently shoulder-width and your body roll is balanced. Drills focusing on straight kicking can also help.
• Water in the Nose:
  • Solution: Gently exhale a small amount of air through your nose, especially when pushing off the wall or during turns. A nose clip can also be used as a temporary aid.
• Shoulder Discomfort/Pain:
  • Solution: Check your arm entry. Avoid over-reaching or letting your arm enter too wide. Ensure your arm is relatively straight but not locked, and that the shoulder joint feels relaxed during recovery. If pain persists, consult a professional.
• Lack of Propulsion:
  • Solution: Focus on a powerful, consistent kick and a strong, effective "catch" and pull phase with your arms. Ensure your hands are pressing water back towards your feet, not just slicing through it.

Drills for Improvement

• Backstroke Kicking with Kickboard: Hold a kickboard on your stomach while practicing your backstroke kick. Focus on hip-driven movement and consistent propulsion.
• Single Arm Backstroke: Practice the backstroke using only one arm at a time, keeping the other arm extended forward or by your side. This helps isolate and refine the arm pull and body roll.
• Sculling Drills: Perform various sculling motions on your back to develop a better "feel for the water" and improve hand propulsion.
• Wall Push-Offs: Practice a strong, streamlined push-off from the wall on your back, maintaining a tight, horizontal body position as you glide before beginning to kick and pull.

Progression and Advanced Tips

Once comfortable with the basics, you can progress by:

• Increasing Distance and Duration: Gradually extend the length of your swims and the time you spend practicing backstroke.
• Focusing on Efficiency: Work on minimizing drag by maintaining a strong, streamlined body position and smooth, continuous movements.
• Incorporating Flip Turns: Learn the backstroke flip turn to maintain momentum and speed at the end of the lane.
• Interval Training: Introduce short bursts of faster backstroke swimming followed by recovery periods to improve speed and endurance.

Safety Considerations

• Lane Etiquette: Be mindful of other swimmers. In crowded pools, backstroke can be challenging due to limited forward vision. Stay aware of your lane lines.
• Shallow Water: Always check the water depth before pushing off or performing any movements to avoid hitting your head or body on the bottom.
• Listen to Your Body: Pay attention to any signs of fatigue, muscle strain, or discomfort. Rest when needed.

Conclusion

Learning to swim backwards, primarily through the backstroke, is a rewarding journey that significantly enhances your overall swimming abilities and water confidence. By diligently practicing body position, leg action, and arm technique, beginners can unlock a new dimension of aquatic fitness. The backstroke not only offers unique physical benefits, such as improved core strength and shoulder mobility, but also provides a vital safety skill and a refreshing alternative to front-facing strokes. Embrace the process, focus on fundamental techniques, and enjoy the liberating experience of navigating the water on your back.