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Backstroke Body Position

Backstroke body position keeps hips high, ribs stable, and head neutral with eyes up—not chin buried. Rotation stays controlled; reach long without stacking the arm behind the shoulder.

Backstroke body position keeps hips high, ribs stable, and head neutral with eyes up—not chin buried. Rotation stays controlled; reach long without stacking the arm behind the shoulder.

Kick stays small and continuous from the hips, not bent-knee scissor.

Common questions

  • Why do my hips sink in backstroke?

    Sinking hips usually come from a dropped head, weak core bracing, or a kick that bends too much at the knee—press upper back slightly and drive small flutter from the hips.

  • Is backstroke good for shoulder recovery?

    Easy backstroke can reduce freestyle stress for some swimmers, but overhead reach still loads the shoulder; keep volume moderate and stop if pinching appears.

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