backstroke

Backstroke, also known as back crawl, is a swimming stroke performed on the back. It uses alternating arm movements with a flutter kick. The swimmer’s face remains above the water, and breathing is continuous and unobstructed. In competitive swimming, backstroke is one of the four main strokes, alongside freestyle, breaststroke, and butterfly.

Technique starts with body position and arm action. The swimmer maintains a horizontal alignment with hips near the surface and the head still. During the arm cycle, one arm enters the water laterally, initiates a high elbow catch, pulls down along the side of the body, and exits near the hip, with the recovery of the arm above the water. The opposite arm follows in a coordinated rhythm. The legs perform a steady flutter kick from the hips, with relaxed ankles to generate propulsion.

Breathing and turns are integral to the stroke. The face stays above the water, allowing natural breathing with minimal neck strain. Swimmers typically breathe on a regular rhythm and can choose to breathe bilaterally. Starts are performed from the blocks with the swimmer braced on the back and pushing off in a streamlined position. At the wall, backstroke turns involve touching the wall while on the back, then executing a turn and pushing off on the back.

Benefits and variations are noted in training and competition. Backstroke is valued for its ability to strengthen the back and shoulder muscles while reducing neck strain compared to some other strokes. It is commonly used in medley events and as a recovery stroke during workouts. Common errors include a high drag arm recovery, drops in hip position, and an inconsistent kick.