Backstroke Swimming Lessons: Steps and Common Mistakes 2026

The backstroke, also known as the “back” stroke, is a swimming technique that many people describe as the opposite of the freestyle, in which the body faces upward while swimming, Most people refer to the backstroke as “the style in which we swim backward.”

People find it easier to learn the backstroke because they don't have the same breathing difficulties as with the freestyle; it is also known as the back crawl.

Never forget that backstroke training is different from freestyle swimming. In this article on our Deep Dive website, we’ll discuss the most important steps for swimming the backstroke, leg kicks, and common mistakes.

Technical Analysis of the Backstroke

The backstroke relies entirely on backward arm movements and is very similar to the freestyle, except that you swim on your back and propel yourself backward.

Many doctors recommend this technique because of its benefits, especially for those who suffer from back problems or want to build stronger back muscles.

Benefits of Backstroke Swimming

1. Backstroke helps burn a lot of calories; when swimming this stroke, a person burns 250 calories in 30 minutes.
2. It helps improve posture, as this sport offers a wide range of benefits; lying on your back helps improve posture because the muscles need to work to keep your back straight in the water.
3. Backstroke also helps improve hip flexibility and works the muscles in the arms and legs.

How to Do the Backstroke

To learn the backstroke, there are four key points in backstroke technique that are essential to master.

1. Coordinated arm movement in the backstroke
2. Body rotation during the arm pull in the backstroke.
3. Good balance to keep your body upright and maintain speed
4. Leg kicks in the backstroke

All four of these key elements reinforce one another. If any one of these four points is weak, it will

First: Arm Movement in the Backstroke

1. Your arms should be just above the water to perform the backstroke arm pull correctly.
2. When you put your arm in the water, make sure your little finger goes in first—in other words, your palm should be facing outward.
3. After the arm enters the water, it drops slightly, the elbow bends slightly, and the arm pushes the water alongside the leg.
4. When you finish the stroke, your thumb should extend past the water, meaning your palm is facing inward. To achieve proper arm pull in the backstroke, you need to ensure synchronization, so it is very important that both arms perform the same movement.
5. Turning your body during the pull phase is absolutely essential to perfecting your technique and performing the pull correctly. You cannot swim the backstroke successfully without turning your body.

Second: Body rotation during the arm pull in the backstroke

1. When performing the pull in the backstroke position, you need to rotate your body using your shoulders.
2. Coordinate your right arm as you push off, and as soon as you begin to emerge from the water, your left arm begins to enter the water.
3. At this point, the right shoulder breaks the surface of the water and the body turns to the left at a 45-degree angle.
4. In the same way, your left arm will have finished pushing through the water, and as soon as it begins to emerge from the water, your right arm begins to enter the water. This time, your left shoulder is out of the water and your body is turned 45 degrees to the right.
5. This rotation allows your arms to reach further. During this rotational movement, your body should remain straight.

Third: Maintaining Body Balance in the Backstroke

1. You need a tight core, tight hips, and proper leg kicks to achieve a tight body position in the backstroke.
2. To avoid straining your hips, keep your abs and hips engaged and support yourself with your feet.

Fourth: Leg kicks in backstroke

As we mentioned earlier in our article on the proper leg kick in the backstroke technique, where:

1. Proper footwork in the backstroke is the final and arguably most important element of backstroke technique.
2. Kicking helps maintain a tense posture.
3. Your feet should be close together, and it is very important to bend your knees slightly.
4. You need to make small, quick movements, generating the power for your kicks from your hips.

5. Breathing Technique in Backstroke

Breathing techniques in swimming vary depending on the stroke being used, as each stroke has its own specific breathing method; these exercises help increase endurance and establish a steady breathing rhythm.

The backstroke is considered one of the easiest strokes in terms of breathing, as the swimmer breathes naturally by inhaling through the mouth and exhaling through the nose.

Steps for Teaching the Backstroke

Through our series of swimming lessons at Deep Dive, you can learn the backstroke step by step under the guidance of professional instructors at our center. The series can be broken down into the following stages:

1. You can practice the flutter kick on your back while holding onto the edge of the pool.
2. Next, you can practice your balance by floating on your back and side and using a flutter kick to move forward.
3. Then perform the arm movements underwater and above water separately with each arm.
4. Finally, you can practice both arm movements at the same time.

Common Mistakes in Backstroke

1. Do not spread your legs too wide; instead, keep your body horizontal, lift your hips, tilt your head back, and look up.
2. The back arches because the head is submerged in the water; this should be corrected through leg exercises using a kickboard.
3. Increased knee flexion and trunk collapse; this should be corrected by slowly increasing the depth of leg movements and training the legs using a kickboard.
4. A lack of coordination between arm movements and leg kicks.
5. The arms should be lowered below face level and kept straight during the pull, without bending at the elbows; this should be corrected by focusing on extending the hands toward the feet as far as possible.
6. Poor breathing technique, loss of balance, and repeatedly looking to the sides; this should be corrected by regulating your breathing, inhaling through your mouth, and keeping your knees below the surface of the water.

Deep Dive Features for Teaching the Backstroke

• At Deep Dive Center, we teach students the proper backstroke technique through both theoretical and practical lessons.
• We use the most up-to-date methods available to help learners understand the mechanics of the backstroke, proper breathing techniques, and the body’s and muscles’ need for oxygen while swimming.
• At Deep Dive Center, we have specialized and certified instructors who teach backstroke skills and techniques in a smooth and straightforward manner.
• We take the most effective measures to help trainees master the skills and techniques of the backstroke and build their confidence through practical exercises.
• We teach people how to swim the backstroke through hands-on, step-by-step instruction, starting from scratch and progressing to an advanced level.

Frequently Asked Questions About Backstroke

Sources

Improving Your Backstroke Technique | Swimming Tips and Advice

How to Swim the Backstroke: 3 Backstroke Swimming Tips – 2026 – MasterClass