Unwind your shoulders, admire the clouds, or just take a breather

Backstroke doesn’t get the credit it deserves.

It’s often overlooked in open water. In fact, it’s banned in some races and venues in case you get mistaken for a swimmer in trouble.

It can be difficult to do a public pool session. There’s a high risk of collision with another swimmer or the end of the pool if there are no backstroke flags. Even in lane sessions, front crawl and breaststroke are more popular. You are possibly more likely to see someone attempting butterfly than backstroke.

Triathletes, if pushed, may be persuaded to do a couple of lengths backstroke in their cool down, but rarely more than that.

Yet backstroke has a lot to offer.

For anyone applying Renaissance ideals to their swimming, a key motivation for swimming backstroke is to add balance to their swimming, both physically and mentally. It also provides additional training and fitness benefits.

Unwind and relax

Many swimmers talk about unwinding their shoulders with backstroke after a long front crawl swim. You rotate your shoulders in the opposite direction on backstroke, and it really does feel like unwinding. A reset, almost.

Sometimes, on long front crawl swims, I will roll onto my back for a few strokes. It’s a way to take a short break without losing momentum or time. When you turn back to front crawl, you feel refreshed.

Then, perhaps after a hard swim and because there are no complications with breathing and it’s easier to float, you can metaphorically unwind too. Backstroke is frequently used in a swimming cool-down.

Power and beauty

But backstroke offers much more than relaxation and recovery. Watch an elite backstroke swimmer and you’ll see power, grace and symmetry.

I have an attachment to backstroke as it’s what I used to race as a child, but the stroke is raced so differently now than in the 1970s. Start ledges allow competitors to spring off the wall, arc through the air and enter the water with a graceful backwards dive. Then, under the water, powerful dolphin kicks drive them up to 15m before surfacing. While swimming, the head is perfectly still while the body rotates as in front crawl. Because there’s no need to turn the head to breathe, the stroke is perfectly symmetrical.

Backstroke challenges

Swimming backstroke outside gives you much more to look at than front crawl. In essence, you can see almost everything except where you are going, which is the obvious downside. Try flipping onto your front every six strokes or so to check your direction and for obstacles. Or swim next to another swimmer or paddler who can guide you. In a pool, it’s best to stick to a lane-swim session and make use of the lane flags to avoid banging your head against the wall.

Easy but difficult

Backstroke is a relatively easy stroke to swim, yet it’s difficult to master, especially if you want to race. But that shouldn’t put you off. In the pool, you can add backstroke to your training in a similar way to front crawl. Try to include underwater dolphin kicks on your back as these are an integral part of modern competitive backstroke and also help you build great core strength and breath control.

It’s trickier to practice backstroke in open water but it can be done. Be sure to check the safety policies if you swim at a supervised venue and ask for advice if in doubt.

For more on backstroke, check out the Strokes Mastery section of the Renaissance Swimmer project (members only).

Practising backstroke allows you to work on the symmetry in your swimming which will benefit you when you return to front crawl. Being competent in multiple strokes helps your efficiency, reduces injury risk and makes you more adaptable. Moreover, the catch mechanics in backstroke are – perhaps surprisingly – very similar to front crawl. On your back, you can practice the catch without worrying about it being disrupted by your breathing.

The bottom line is that swimming backstroke can help you become a stronger all-round swimmer and faster front crawler. It’s also good for your shoulders, well-being and enjoyment of the water. Don’t neglect it. Add balance to your swimming and develop a new appreciation for the clouds.