Backstroke is often considered a smooth and graceful stroke, but many swimmers struggle with stiff movements, inefficient technique, and unnecessary tension. A relaxed backstroke not only conserves energy but also allows for better efficiency, speed, and endurance.
In this guide, we’ll explore why relaxation is crucial in backstroke, common mistakes that cause stiffness, and drills to improve efficiency and fluidity in your stroke.
Why Relaxation is Key in Backstroke
A stiff backstroke leads to increased drag, wasted energy, and slower swim times. By staying relaxed, swimmers can:
✅ Reduce Unnecessary Tension – Stiff muscles slow movement and increase fatigue.
✅ Improve Stroke Efficiency – A fluid stroke allows for better arm extension and rotation.
✅ Enhance Body Position – Staying relaxed helps maintain a high, streamlined posture.
✅ Increase Endurance – Less energy wasted on tension means better performance over long distances.
To achieve a smooth, relaxed, and efficient backstroke, let’s first address common mistakes that cause stiffness.
Common Mistakes That Cause a Tense Backstroke
🚫 Over-Tensing the Shoulders and Arms – Many swimmers force their arm movement, leading to rigid strokes and poor rotation.
🚫 Holding the Breath – Not exhaling properly can cause the body to tense up and lose rhythm.
🚫 Poor Head Position – Looking around or tucking the chin creates tension and disrupts balance.
🚫 Overkicking – A frantic or stiff kick wastes energy and disrupts the stroke rhythm.
🚫 Lack of Body Rotation – Keeping the torso flat instead of rotating prevents smooth arm recovery.
If you experience any of these, don’t worry—targeted drills and technique adjustments can fix these issues!
How to Make Your Backstroke More Relaxed and Efficient
🏊♂️ 1. Focus on a Neutral Head Position
✅ Why? A steady, relaxed head helps align the body and prevents tension.
How to Do It:
Look straight up at the ceiling, not at your toes or sidewalls.
Keep your head still, allowing your body to rotate beneath it.
Avoid lifting your chin—instead, imagine floating effortlessly.
🔥 Tip: Try balancing a floating object (e.g., a small cup) on your forehead while swimming backstroke to ensure minimal movement.
🏊♂️ 2. Relax Your Arms During Recovery
✅ Why? Stiff arms create jerky movements and increase shoulder strain.
How to Do It:
Allow your arm to rotate naturally, keeping it loose and relaxed.
Let the hand enter the water pinky-first, avoiding a forced splash.
Keep your wrist relaxed, avoiding a stiff, locked-arm entry.
🔥 Drill: "Straight Arm vs. Bent Arm Recovery"
1️⃣ Swim 25m backstroke with stiff, straight arms to feel the tension.
2️⃣ Swim the next 25m with a relaxed, slightly bent arm recovery.
3️⃣ Notice the difference—a relaxed recovery is much smoother!
🏊♂️ 3. Improve Body Rotation
✅ Why? Rotation reduces drag, enhances efficiency, and prevents shoulder strain.
How to Do It:
Rotate your hips and shoulders together—avoid swimming flat.
Engage your core to assist with smooth rolling.
Each stroke should allow for a slight body roll (30-40 degrees).
🔥 Drill: "Single-Arm Backstroke with Rotation"
1️⃣ Swim backstroke using only one arm, keeping the other at your side.
2️⃣ Focus on rotating with each stroke while maintaining balance.
3️⃣ Switch arms every 25 meters to reinforce body rotation.
🏊♂️ 4. Control Your Kicking
✅ Why? A gentle, controlled flutter kick helps maintain momentum without excessive energy use.
How to Do It:
Use a small, rhythmic flutter kick, keeping the motion from the hips, not the knees.
Avoid over-kicking—aim for 4-6 kicks per stroke cycle.
Relax your feet—tense ankles create extra resistance.
🔥 Drill: "3-Count Kick Drill"
1️⃣ Swim backstroke and pause your arms every three kicks.
2️⃣ Focus on a gentle, continuous kick instead of forceful splashing.
3️⃣ Continue for 50-100 meters, refining your kick efficiency.
🏊♂️ 5. Breathe Naturally and Stay Calm
✅ Why? Holding your breath creates stiffness and disrupts rhythm.
How to Do It:
Breathe in through your nose, out through your mouth.
Keep a steady breathing pattern—avoid quick, shallow breaths.
Use breathing to stay relaxed and in control of your stroke.
🔥 Drill: "Blow Bubbles Drill"
1️⃣ While floating on your back, inhale deeply and slowly exhale bubbles.
2️⃣ Practice this before each backstroke set to reinforce relaxation.
How to Integrate These Fixes into a Training Plan
To build a more relaxed and efficient backstroke, incorporate these elements into your weekly swim sessions:
Sample Backstroke Relaxation Workout (1,500m Total)
1️⃣ Warm-Up (300m)
100m Easy Freestyle
100m Backstroke (Focus on Head Position)
100m Kick with a Board
2️⃣ Technique & Relaxation Drills (600m)
2 x 50m Single-Arm Backstroke with Rotation
2 x 50m Blow Bubbles Drill
2 x 50m Straight Arm vs. Bent Arm Recovery Drill
2 x 50m 3-Count Kick Drill
3️⃣ Backstroke Efficiency Set (400m)
4 x 100m Backstroke (Increase Speed Every 25m, Stay Relaxed)
4️⃣ Cool Down (200m)
100m Easy Backstroke (Focus on Smooth Movements)
100m Easy Freestyle
🔥 Training Tip: Film yourself swimming backstroke to identify areas where you’re tensing up and make adjustments!
Final Takeaways: How to Achieve a Relaxed and Efficient Backstroke
✅ Keep a Steady, Neutral Head Position – Look straight up, avoid chin lifting.
✅ Relax Your Arms During Recovery – Let them flow smoothly into the water.
✅ Use Proper Body Rotation – Engage your core and roll with each stroke.
✅ Control Your Kicking – Small, rhythmic kicks minimize resistance.
✅ Breathe Naturally – Stay calm and exhale smoothly to prevent tension.
By incorporating these techniques and drills, swimmers can eliminate stiffness, conserve energy, and improve their backstroke efficiency—resulting in a smoother, faster, and more enjoyable stroke.
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