Backstroke
Swimming on the back with alternating arm strokes and leg kicks, ideal for back and shoulders.
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Backstroke: Strengthen Your Back While Swimming
Backstroke is performed on the back with alternating windmill arm movements and continuous leg kicks. It is an excellent stroke for strengthening the back and improving posture while providing good cardiovascular work.
Muscles Targeted
Backstroke primarily targets the lats, shoulders (posterior deltoids), biceps, trapezius and rhomboids. Legs work continuously with kicks.
Step-by-Step Execution
- Position: lying on the back, body horizontal. Hips high near the surface.
- Windmill arms: one arm at a time exits the water overhead, enters pinky-first, then pulls under the body.
- Leg kicks: continuous kicks from the hips, legs nearly straight.
- Eyes: look at the ceiling or sky, head still and aligned with the body.
Duration
Duration: 15 to 30 minutes. Often used to complement crawl for balanced muscle work.
Safety Tips
- Watch for pool walls: learn to spot backstroke flags.
- Keep hips high to avoid sinking and reduce drag.
- Avoid turning your head: it stays still, the body rotates.
Variations
- Single-arm backstroke: one arm only to correct technique.
- Backstroke with pull buoy: isolate arm work.
- Fast backstroke: 50m sprint for speed work.
Target Audience
All levels. Particularly recommended for people with back tension or looking to improve posture.