Backstroke
Also called back crawl, swimming on the back
- Works
- Heart and lungs · cardiovascular system
- Sides of the back · latissimus dorsi
- Back of the shoulder · posterior deltoid
- Needs
- Swimming pool
Setup
Swim in a lane that suits your speed. Learn where the wall is from the flags above the lane.
Steps
- Lie on your back, face up, ears in the water.
- Lift one straight arm over your head and put it in the water behind you.
- Pull it down by your side, then the other arm.
- Kick from the hips.
Breathing
Breathe in and out in time with your arms. Your face stays out of the water.
Where you feel it
In your back, shoulders and breathing.
Common mistakes
- Sitting low in the water.
- Bending the knees to kick.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.