ryggsim

Ryggsim, known in English as backstroke, is a swimming technique performed on the back. The swimmer lies supine in the water, keeps the head still with the face inclined upward, and alternates a windmill-like arm action while delivering a steady flutter kick. It is the only competitive stroke that generally keeps the face above the water, aiding breathing and visibility.

Technique involves maintaining a streamlined, horizontal body position with the hips near the surface and the chest open to the air. The arms move alternately: one arm enters the water, catches, and pulls in a curved path beneath the shoulder, then exits smoothly for recovery above the water. The opposite arm repeats the motion in the same cycle. The kick should be compact and continuous, generated from the hips with small ankle flexion. Proper timing between arm movement and the kick helps reduce drag and maintain forward momentum. Breathing is relatively regular since the face remains out of the water most of the time.

In competition, ryggsim is one of the four strokes used in individual events and medley races. Distances commonly include 50, 100, and 200 meters. Races begin with a backstroke start from the blocks and conclude with a backstroke finish. Turns require a touch on the wall while on the back and a controlled transition to resume swimming on the back after pushing off.

Training for ryggsim includes drills such as two-arm backstroke, catch-up drill, finger-drag drill, and backstroke kick sets. Common technical focuses are maintaining a neutral head position, delaying excessive shoulder roll, and coordinating arm pull with the kick to minimize drag.

Historically, backstroke has been a staple of competitive swimming since the early 20th century, gradually standardized in technique and rules as part of modern race programs. It remains a foundational stroke in swimming education and competition.