Freestyle is one of the most efficient and fastest swimming strokes, but even minor technique flaws can slow you down and increase drag. One of the most common mistakes in freestyle is cross-over arms—when a swimmer’s hands enter the water too close to the centerline of their body, instead of staying in line with their shoulders.
Cross-over arms can lead to inefficiency, loss of balance, and even shoulder injuries. Fortunately, with targeted drills and focused technique adjustments, swimmers can correct this issue and develop a more powerful and streamlined freestyle stroke.
This article will break down the causes of cross-over arms, explain why they slow you down, and provide the best drills to fix this problem.
What Causes Cross-Over Arms in Freestyle?
Cross-over arms usually happen due to one or more of the following issues:
✅ Incorrect Hand Entry Position – The swimmer’s hand enters the water too close to their head or across the centerline instead of staying in front of the shoulder.
✅ Over-Rotation – Excessive body rotation can cause the arm to reach across the body instead of entering the water in the correct position.
✅ Weak Core Stability – A lack of core control leads to wobbling in the water, making it difficult to maintain a straight stroke path.
✅ Poor Shoulder Awareness – Some swimmers lack awareness of where their hands should enter, resulting in misaligned strokes.
Why Are Cross-Over Arms a Problem?
🚫 Increased Drag – A cross-over stroke makes the body zig-zag instead of moving forward efficiently.
🚫 Loss of Balance – Crossing the centerline disrupts body position, making it harder to stay level and streamlined.
🚫 Reduced Propulsion – A misaligned hand entry weakens the pull phase, leading to less forward drive.
🚫 Higher Risk of Shoulder Injury – Crossing over places extra stress on the shoulder joint, increasing the risk of rotator cuff strain or swimmer’s shoulder.
By correcting this issue, swimmers can develop a smoother, more powerful, and injury-free freestyle stroke.
Drills to Fix Cross-Over Arms in Freestyle
🏊♂️ 1. Entry Alignment Drill
✅ Purpose: Teaches correct hand entry position and improves stroke awareness.
How to Do It:
1️⃣ Swim freestyle slowly, focusing on hand entry.
2️⃣ Imagine two parallel lines extending from your shoulders into the water.
3️⃣ Enter your hand in line with your shoulder, not toward the center.
🔥 Tip: Look at your hand as it enters the water for the first few strokes to check alignment.
🏊♂️ 2. Shoulder Tap Drill
✅ Purpose: Improves hand placement and reduces over-rotation.
How to Do It:
1️⃣ Swim freestyle at a moderate pace.
2️⃣ Before each stroke, tap your shoulder with your hand, then extend it forward into the correct position.
3️⃣ Focus on keeping the hand aligned with the shoulder upon entry.
🔥 Tip: This drill forces you to control your hand movement, ensuring it stays in the correct path.
🏊♂️ 3. Closed-Fist Freestyle
✅ Purpose: Develops stroke awareness and forces proper hand entry.
How to Do It:
1️⃣ Swim freestyle with closed fists, using your forearm instead of your hand for propulsion.
2️⃣ Keep your arm aligned with your shoulder as you enter the water.
3️⃣ This drill helps correct cross-over arms by emphasizing body positioning.
🔥 Tip: If your stroke feels unstable, focus on engaging your core and keeping a steady kick.
🏊♂️ 4. Freestyle with Snorkel
✅ Purpose: Removes head movement distractions, allowing you to focus on hand entry.
How to Do It:
1️⃣ Use a front-mounted snorkel so you don’t have to turn your head to breathe.
2️⃣ Swim freestyle while watching your hand placement.
3️⃣ Ensure your hands enter in line with your shoulders, not crossing the centerline.
🔥 Tip: This drill also improves overall stroke efficiency and body alignment.
🏊♂️ 5. Kickboard One-Arm Drill
✅ Purpose: Teaches controlled arm movement and corrects hand entry alignment.
How to Do It:
1️⃣ Hold a kickboard with one hand, keeping your head straight.
2️⃣ Swim freestyle with the other arm, focusing on placing your hand in the correct position.
3️⃣ Switch arms after 25m or 50m.
🔥 Tip: This drill forces you to slow down and be precise with your hand placement.
🏊♂️ 6. Wide Recovery Drill
✅ Purpose: Prevents hands from crossing the centerline by emphasizing a wider arm recovery.
How to Do It:
1️⃣ Swim freestyle with an exaggerated, wide arm recovery.
2️⃣ Focus on keeping your arms outside your body’s centerline during entry.
3️⃣ Gradually return to a natural recovery position while maintaining correct alignment.
🔥 Tip: This drill reinforces proper stroke patterns by making the swimmer aware of their arm movement.
Extra Tips to Avoid Cross-Over Arms
✔️ Use Pool Markers: Line up your hand entry with black lines on the pool bottom.
✔️ Record Your Stroke: Have a coach or friend video your swimming to analyze hand entry positioning.
✔️ Strengthen Your Core: A strong core improves body control and reduces unnecessary rotation.
✔️ Practice With a Coach or Mirror Feedback: If available, use underwater mirrors to check hand alignment.
How to Integrate These Drills into Your Swim Training
Sample Freestyle Technique Set (1,500m Total)
1️⃣ Warm-Up (300m): Easy freestyle + drills (entry alignment focus).
2️⃣ Drill Set (500m):
4 x 50m Shoulder Tap Drill (rest 15s).
4 x 50m Closed-Fist Freestyle (rest 15s).
2 x 100m Freestyle with Snorkel (rest 20s).
3️⃣ Main Set (500m):
4 x 100m freestyle (descend speed)—focus on proper hand entry.
4️⃣ Cool Down (200m):
100m Freestyle Easy.
100m Backstroke or Choice Stroke.
🔥 Tip: Consistency is key! Incorporate these drills 2-3 times per week to reinforce proper technique.
Final Takeaways: How to Fix Cross-Over Arms in Freestyle
✅ Correct Hand Entry – Hands should enter in line with the shoulders, not the centerline.
✅ Control Rotation – Avoid excessive body rotation that leads to cross-over strokes.
✅ Use Targeted Drills – Shoulder tap, wide recovery, and snorkel drills help build stroke awareness.
✅ Strengthen Core Stability – A strong core prevents unnecessary twisting and instability.
By focusing on stroke mechanics and reinforcing good habits with targeted drills, swimmers can eliminate cross-over arms, increase speed, and improve overall efficiency in freestyle swimming.
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