Backstroke

Lore & Background

Backstroke is an ancient swimming style that was popularized by Harry Hebner. It was the second stroke to be swum in competitions after the front crawl. The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter. The elementary backstroke, a variant with both arms moving synchronized, was not used in the 1900 or 1908 Olympics; those events were swum with the standard backstroke (alternating arms). The backcrawl swim became the dominant form after 1908.

In technique, the swimmer lies flat on the back with arms stretched and legs extended. The arm movement consists of a power phase (including catch, mid-pull, and finish) and a recovery phase, with arms alternating. The leg movement is a flutter kick similar to front crawl, with variants including four or two kicks per cycle. Breathing is easier than in other strokes as the mouth and nose are usually above water.

The backstroke start is the only start from the water, with the swimmer facing the wall and grabbing the start block or wall. On September 21, 2005, FINA modified the start rule regarding toes below the water line. After the start, swimmers often stay underwater up to the 15-meter limit set by FINA, using a butterfly kick for forward movement.

Reader's Guide

Backstroke is significant as one of the four FINA-regulated competitive swimming styles and the only one swum on the back. Its unique start from the water distinguishes it from other strokes. The stroke's history includes its use in the 1900 Paris Olympics and its evolution from the elementary backstroke to the modern backcrawl. The technique emphasizes alternating arm movements and a flutter kick, with breathing facilitated by the face being above water. The body rolls along its long axis to increase effectiveness. The underwater phase after starts and turns, limited to 15 meters by FINA, often employs a butterfly kick for speed. Variants include the elementary backstroke, the old windmill-style backstroke, and the paused stroke used for teaching. The leg kick can vary in frequency, with sprinters often using six kicks per cycle. The stroke's legacy includes its role in medley events and its continued refinement in competitive swimming.

Did You Know?

• Backstroke is the only one of the four FINA-regulated competitive swimming styles swum on the back.
• The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter.
• The backstroke start is the only start from the water; swimmers face the wall and grab the start block or wall.
• On September 21, 2005, FINA modified the backstroke start rule regarding toes below the water line.
• Contrary to popular belief, the elementary backstroke was not used in the 1900 or 1908 Olympics; those events featured the standard backstroke with alternating arms.

Origins and Evolution of the Stroke

Backstroke is one of the four competitive swimming styles governed by FINA, and it stands apart as the only one performed on the swimmer's back. Its roots stretch back to ancient times, though it wasn't until Harry Hebner popularized the style that it gained wider recognition. In competitive swimming, backstroke was the second stroke to be featured after front crawl, with its first Olympic appearance at the 1900 Paris Games in a men's 200-meter event. Early competitions featured what we now call the elementary backstroke, a synchronized two-arm variant resembling an upside-down breaststroke. This style was still in use at the 1908 Olympics, but the alternating backcrawl technique quickly supplanted it as the dominant competitive form. Today, the term backstroke refers specifically to the backcrawl, while the synchronized version survives as a recreational or instructional variant.

Arm Mechanics and the Power Cycle

The arm action in backstroke generates the majority of forward propulsion. Each complete cycle involves one arm executing a power phase while the other recovers, ensuring continuous movement. The power phase itself breaks into three distinct components. It begins with the catch: the hand sinks slightly beneath the surface, the palm rotates outward, and the fingers enter the water pinkie-first before pulling at a 45-degree angle to grip the water. From there, the hand traces a semi-circular path toward the hip, with the palm consistently facing away from the direction of travel and the elbow pointing downward. At shoulder height, the upper and lower arms form roughly a 90-degree angle in what is called the Mid-Pull, where the palm drives as far down as possible with fingers pointing skyward. The phase concludes with a final downward flap of the palm to a depth of about 45 centimeters, which also assists the body's roll toward the opposite side. Slightly separating the fingers during the power phase increases water resistance through turbulence, adding extra thrust.

Leg Drive, Dolphin Kicking, and Breathing

The flutter kick in backstroke closely mirrors that of front crawl, alternating legs with one sinking to roughly 30 degrees before a rapid upward kick that briefly bends the knee. This leg action contributes significantly to forward speed while also stabilizing the body in the water. Sprinters typically employ six kicks per arm cycle, whereas long-distance swimmers may reduce the count. Beyond the standard flutter, the dolphin kick plays a crucial role for elite competitors, particularly after the start and turns. In shorter distances like the 100-yard backstroke, a swimmer might kick underwater for 15 yards per length, meaning up to 60 yards of a race could involve dolphin kicking, a technique Olympic gold medalist Natalie Coughlin is often cited as exemplifying. Breathing in backstroke is notably simpler than in other competitive strokes because the face remains above the water throughout. Swimmers typically inhale through the mouth during one arm's recovery and exhale through both mouth and nose during the underwater power phase, eliminating the complex head-turning required in freestyle.

Competitive Placement and Training Variants

In competitive programming, backstroke occupies specific positions within multi-stroke events. In the individual medley it is the second stroke swum, while in the medley relay it leads as the first leg. The style also carries a unique start: unlike the other three FINA-recognized strokes, backstroke swimmers begin from a standing position in the water rather than from a starting block. The inability to see where one is heading is a notable disadvantage, though the ease of breathing offsets this for many athletes. In training, several variants serve instructional purposes. The elementary backstroke, with its synchronized two-arm movement, was the competitive standard in 1900 and 1908 before being replaced by the alternating backcrawl. A paused-stroke drill, where only one arm moves while the other rests, helps beginners isolate the movement, though coaches caution against overuse to prevent the habit from becoming ingrained. An older windmill-style arm circle also exists but is rarely used competitively due to excessive energy expenditure on vertical motion and the strain it places on the shoulders.

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