Breaking Down the Backstroke: Common Mistakes and How to Fix Them

7 June 2025

Swimming the backstroke can often feel like flying — arms slicing through the water, your face to the sky, your body gliding on a ribbon of blue. It sounds elegant, and when done right, it looks effortless. But let’s be real — mastering the backstroke isn’t as easy as flipping on your back and kicking your legs. Plenty of swimmers, beginners and pros alike, struggle with the technique.

So, if you’ve been splashing around feeling like a fish out of water, don’t worry — you’re not alone. In this post, we’re about to dive deep into the most common backstroke mistakes and, more importantly, how to fix them. Whether you're aiming for that next PB or just trying to stop getting water up your nose, we’ve got your back. Literally.

⏪ First: What Makes the Backstroke So Tricky?

Let’s set the stage. Backstroke is the only competitive stroke swum on your back. Unlike freestyle or breaststroke, where you can see where you’re going, the backstroke demands trust in your senses and impeccable body awareness. One little misalignment, and you could find yourself zigzagging down the lane or sinking like a stone.

Sound familiar? Then read on.

🏊‍♂️ Mistake #1: Poor Body Position

What’s Going Wrong?

Your hips are sinking, your legs are dragging, and you're basically creating more resistance than a brick wall underwater. Instead of that smooth glide, you're fighting to keep your head above water.

Why It Matters

Think of your body like a boat. A flat, streamlined boat glides. A tilted, submerged one? Drags and slows. If your hips drop, your legs follow, and suddenly you're pushing against a wall of water.

How to Fix It

- Look Up, Not Down: Keep your head in a neutral position. Eyes on the ceiling, water at ear level. Avoid tucking your chin.
- Engage Your Core: Pretend you're balancing a cup of water on your stomach. Tighten your core to stay flat and afloat.
- Kick From the Hips: Flutter kicking from the hips, not the knees, helps keep the lower body level.

💡 _Pro Tip_: Try floating drills. Just float on your back like you’re sunbathing. Practice relaxing and keeping the body flat and aligned.

🚫 Mistake #2: Inefficient Arm Movement

What’s Going Wrong?

Your arms are flailing, crossing over the midline, or entering the water at weird angles. Basically, you're doing the backstroke version of windmilling.

Why It Matters

Efficient arm movement is your engine. If you're wasting motion, you’re wasting energy. And when one arm’s doing its thing and the other’s off in la-la land — goodbye balance!

How to Fix It

- Enter Smoothly: Your pinky should enter the water first, about shoulder-width apart.
- Think of Windshield Wipers: Hands should sweep in an S-curve underwater, not straight down.
- Don't Over-Rotate: Some rotation is good, but too much and you lose control.

💡 _Pro Tip_: Use a mirror on the pool deck or ask a coach to film you. Seeing is believing, and it’s easier to correct what you can actually see.

🦵 Mistake #3: Lazy or Overactive Kick

What’s Going Wrong?

Either your legs are barely kicking — like you’re doing the backstroke in a recliner — or you’re thrashing so hard you’re causing a whirlpool.

Why It Matters

Your kick stabilizes your body and adds propulsion. Too slow? You sink. Too fast? You waste energy and probably upset the person in the next lane.

How to Fix It

- Kick Steady and Small: Think flutter, not tornado. The motion should come from your hips.
- Point Your Toes: Flexed feet act like brakes. Point your toes to slice through the water.
- Drill It: Do vertical kick drills in deep water to build strength and feel.

💡 _Pro Tip_: Try backstroke kicking with a kickboard or fins — it fine-tunes both your rhythm and power.

👃 Mistake #4: Breathing Issues (Yes, Even On Your Back!)

What’s Going Wrong?

Unlike other strokes, your nose is in the air during backstroke. So why does it feel like you’re still getting mouthfuls of water every lap?

Why It Matters

Erratic breathing can break your rhythm and focus. Plus, constantly choking on water is no one’s idea of a good time.

How to Fix It

- Stay Relaxed: Tension causes you to lift your head, which ruins your alignment.
- Time Your Breaths: Inhale when one arm exits, exhale underwater. Smooth breathing = smooth stroke.
- Avoid Over-Correcting: Don’t crank your neck up for air; the waterline should be around the middle of your ear.

💡 _Pro Tip_: If water sneaks into your nose during flips or starts, try using nose clips. Totally acceptable and super helpful!

🔁 Mistake #5: Bad Timing Between Arms and Legs

What’s Going Wrong?

Your arms are pulling too fast, your legs can’t keep up, or vice versa. It’s like trying to dance with someone who’s one beat off — just awkward.

Why It Matters

Swimming, especially backstroke, is all about rhythm. Without the right coordination, you lose efficiency and tire faster.

How to Fix It

- Find Your Rhythm: Start with a “six-beat kick" — six kicks per arm cycle. It helps keep everything synced.
- Use Tempo Trainers: These nifty gadgets beep at set intervals to help you pace arm strokes and kicks.
- Practice With Drills: Use single-arm backstroke or catch-up drills to slice your stroke into manageable pieces.

💡 _Pro Tip_: Ever clap your hands while dancing to find the beat? Same idea — count your strokes and match them with your kick to create that smooth groove.

🤸 Mistake #6: Over-Rotation

What’s Going Wrong?

You're rolling side to side like you're on a kayak instead of swimming in a straight line. It’s overkill.

Why It Matters

Too much rotation throws off timing and makes your stroke sloppy. It also makes your body zigzag through the water.

How to Fix It

- Rotate from the Core: Not your shoulders, not your hips — your core. Think "banana roll," not "log roll."
- Keep One Shoulder Up: When one arm is recovering, the shoulder rises but the body stays relatively flat.
- Use a Kickboard Drill: Hold a board vertically on your chest and keep it flat as you backstroke. Rotation? Yes. Flailing? No.

💡 _Pro Tip_: Imagine there’s a laser pointer on your belly button. Keep it pointing up — it helps keep your lane straight and your roll controlled.

🧭 Mistake #7: Not Swimming in a Straight Line

What’s Going Wrong?

One minute you're centered, the next you're bumping into lane ropes or drifting into the next lane. Not cool.

Why It Matters

It’s not just annoying — it's inefficient. Every zig and zag adds unnecessary yardage to your swim.

How to Fix It

- Spot Landmarks: Use ceiling tiles, lights, or flags to keep yourself aligned.
- Check Hand Entry: If one arm crosses over too much or enters too wide, it’ll throw you off.
- Swim With a Purpose: Focus on going straight, not fast. Speed comes with precision.

💡 _Pro Tip_: Think of yourself as a train on tracks. Once you're aligned, stay locked in and cruise.

🥇 Bonus Tips for a Better Backstroke

You're already putting in the work, so let’s make sure it pays off. Here are a few last nuggets to supercharge your swim:

- Film Yourself: Self-awareness is huge. Video helps you see what you feel and fix what you can't see.
- Train in Sets: Interval sets challenge your consistency and help build endurance without sacrificing form.
- Stay Motivated: Progress is never perfectly linear. Some days you glide, other days you struggle — that’s the process.

💬 Final Thoughts: You’ve Got This

Remember this — nobody becomes a backstroke champion overnight. The key is consistency, patience, and a bit of experimentation. You’re not just swimming; you’re building a skill, sculpting a body, and strengthening a mindset. Every bad set, every off day, every lungful of pool water you accidentally inhale — it all builds resilience.

Own your stroke. Take every mistake as a stepping stone, not a setback. And keep showing up, lap after lap, determined to improve.

As you climb out of the pool, towel off, and reflect on your training, remember: every champion once swam their first awkward backstroke length too. And they kept going. So should you.