Side Stroke: Disadvantages in Speed, Fitness, and Muscle Development

What are the disadvantages of side stroke?

While an efficient survival stroke and valuable for specific scenarios like lifesaving, the side stroke presents significant limitations in terms of speed, symmetrical muscle development, and general fitness utility compared to more modern swimming techniques.

Introduction to the Side Stroke

The side stroke is a traditional swimming technique characterized by the swimmer lying on their side in the water, propelling themselves with an asymmetrical arm stroke and a scissor kick. Historically, it has been valued for its efficiency, stealth, and utility in lifesaving scenarios, as it allows the swimmer to keep one arm free (e.g., to carry something or tow a person). While effective for these specific purposes, its inherent mechanics introduce several disadvantages when viewed through the lens of comprehensive fitness, athletic development, or competitive swimming.

Asymmetry and Musculoskeletal Imbalances

One of the most prominent disadvantages of the side stroke is its inherent asymmetry. Unlike bilateral strokes such as the freestyle or breaststroke, the side stroke predominantly engages one side of the body more than the other for propulsion and support.

• Unilateral Dominance: Swimmers typically favor one side for the side stroke, leading to a repetitive emphasis on one set of muscles (e.g., the leading arm for pull, the trailing arm for recovery/glide, and one leg for the power phase of the scissor kick).
• Muscle Imbalances: Consistent, long-term practice of the side stroke on a single side can lead to strength and flexibility imbalances. This may manifest as overdevelopment of muscles on the dominant side and underdevelopment or tightness on the non-dominant side. Such imbalances can contribute to postural deviations, affect functional movement patterns outside of swimming, and potentially increase the risk of overuse injuries in other activities.
• Spinal Alignment: The continuous rotation and side-bending on one axis can place uneven stress on the spine, particularly if core stability is not adequately maintained or if the stroke is performed with poor technique.

Limited Speed and Power Generation

The side stroke is designed for efficiency and energy conservation, not for maximal speed or power. Its propulsive mechanics are inherently less effective for rapid forward motion compared to other strokes.

• Propulsion Mechanics: The "catch" and "pull" phase of the side stroke, typically performed by the leading arm, is less powerful and continuous than the alternating arm pulls of freestyle or the simultaneous pull of breaststroke. The recovery of the trailing arm, while aiding glide, does not contribute significantly to forward propulsion.
• Scissor Kick Limitations: While the scissor kick provides good propulsion for its energy cost, it is less powerful and less continuous than the flutter kick of freestyle or the whip kick of breaststroke. The intermittent nature of the kick means there are moments of reduced propulsion, limiting overall speed.
• Increased Drag Profile: The body position, with one arm extended and the other recovering along the body, and the nature of the kick, can create a less hydrodynamic profile compared to the streamlined positions of freestyle or backstroke, leading to increased drag.

Inefficiency for Competitive Swimming

The side stroke is not recognized as a competitive stroke in standard swimming competitions (e.g., Olympics, FINA events). This renders it largely irrelevant for swimmers aiming for competitive performance.

• Rules and Regulations: Competitive swimming focuses on freestyle, backstroke, breaststroke, and butterfly. Training time spent on the side stroke does not contribute to improving performance in these regulated events.
• Skill Transfer: While general water comfort and some elements of body rotation might have minor transfer, the specific motor patterns and muscle activations of the side stroke do not translate efficiently to the demands of competitive strokes, which require bilateral coordination, maximal power, and precise timing.

Reduced Cardiovascular Challenge

While any form of swimming provides cardiovascular benefits, the side stroke, due to its emphasis on efficiency and glide, typically offers a lower cardiovascular challenge compared to strokes like freestyle or butterfly.

• Lower Intensity: It is generally performed at a lower intensity, making it less effective for achieving high heart rates necessary for significant cardiovascular conditioning or high-intensity interval training (HIIT).
• Energy Conservation: Its design prioritizes energy conservation, which means it's less demanding on the cardiorespiratory system over the same distance compared to faster, more powerful strokes. For optimal cardiovascular fitness, incorporating strokes that allow for higher intensity and continuous movement is often more beneficial.

Technical Complexity for Bilateral Proficiency

While mastering the side stroke on one preferred side might seem straightforward, achieving equal proficiency and comfort performing the stroke on both sides can be technically challenging for many swimmers.

• Coordination Demands: The unique arm and leg coordination required for the side stroke is specific and does not easily transfer from other strokes. Learning to execute it equally well on the non-dominant side requires dedicated practice and can feel counter-intuitive.
• Limited Bilateral Development: If a swimmer only practices the side stroke on one side, they miss the opportunity for bilateral muscle development and symmetrical motor learning that other strokes naturally provide.

Potential for Overuse Injuries (If Unbalanced)

While swimming is generally low-impact, any repetitive, asymmetrical movement performed with high volume or poor technique carries a risk of overuse injuries.

• Shoulder and Neck Strain: The leading arm's extended position and the trailing arm's recovery, combined with the often static or rotated neck position for breathing, can place uneven stress on the shoulder girdle and cervical spine, especially if only one side is consistently used.
• Hip and Knee Stress: The asymmetrical scissor kick can place repetitive strain on the hip and knee joints, particularly the adductor muscles of the inner thigh and the knee ligaments, if alignment is compromised.

Conclusion: Contextualizing the Side Stroke's Role

In summary, while the side stroke maintains its niche as a valuable survival or lifesaving technique, its disadvantages significantly outweigh its benefits for general fitness, athletic conditioning, or competitive swimming. Its inherent asymmetry can lead to musculoskeletal imbalances, its propulsive mechanics limit speed and cardiovascular challenge, and its lack of competitive relevance makes it an inefficient use of training time for performance-oriented swimmers. For individuals seeking comprehensive, balanced physical development and maximal cardiovascular benefit from swimming, focusing on bilateral strokes like freestyle, backstroke, or breaststroke is generally a more advantageous approach.