5 Backstroke Mistakes That Are Making You Slower

Backstroke is a challenge, but we're here to help! We’re breaking down the most common backstroke technique slip-ups and how to fix them, and giving you a backstroke workout to help put our advice to the test.
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Don't Make These 5 Breaststroke Mistakes!
➡️ • STOP Making These BREA... ⬅️
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About Fares Ksebati:
Fares is the Co-Founder and CEO of MySwimPro. He is an internationally recognized swim coach, American Swim Coaches Association Fellow and USA Triathlon certified coach. Fares is 3x U.S. Masters Swimming National Champion and competes internationally in pool and open water races. He is passionate about empowering people to reach their personal fitness and life goals! Follow him on social media: ‪@fksebati‬
Chapters:
0:00 Intro
0:51 Head Position
2:28 Hand Entry & Exit
4:33 Straight Arm Pull
5:37 Slow Tempo
7:12 Not Working Your Walls
10:06 Bonus Tip & Swim Workout Contact for business inquiries: [e-mail]

[@Dianimations_]

I used to swim competitively and my speciality was backstroke, right now i just swim as a workout and release stress. The main 2 swims i do is breaststroke and freestyle. Yet whenever i decide to do backstroke i am significantly faster and my body seems to remember all the right positions. I'm only sharing to say all those tips are accurate and im honestly just amazed by the body's muscle memory in this case haha.

[@elliott8175]

Given your experience, what's the best way to make sure that you're next to the lane rope in an outdoor pool (ie. no above markers)? I swim a lot - and have taught swimming, including a couple of non-competitive squads , but I always hate backstroke. I either touch the outer opposite side with my forearm (and scratch + bruise myself by the end of the workout), or I tilt my head enough to see the lane rope. I used to teach the first technique, but lately I prefer the second. It still ain't ideal though, as I'm less streamline. I've asked other swim teachers, not getting much help. One advised that this implied that my backstroke is wonky and I need to work on being straighter, but I call BS on that, because no one can be 100% straight, but we all need to be very sure we're not going to crash heads with another swimmer. Anyhow, if you have any advice, I'd really, really appreciate it!

[@jackdaniels2657]

We have so much in common

[@Hippy2021]

@@elliott8175 I don't have that problem crashing into other swimmer because everyone in the pool go straight line. There are days that are crowded and we share one lane with 3 people. In that case we go one after the other in line and circle around. To avoid bumping to the side edge of the pool, I count my strokes. It's very effective way to avoid crashing, and I think most people do in counting. You definitely have one side stroke stronger than the other one that make your move uneven. Try to swim along the divided floated rope to keep you aligned.

[@coachjoachimroomaney793]

@@elliott8175 You can't swim properly because you don't have a good stroke development swim coach. The biggest mistakes bad swimmers made was to support the wrong swim coaches. That guy that was suppose to help you is now in another country. Even now, you think a youtuber knows what is going on. Good luck! You get what you give.

[@ancaiovita8963]

Backstroke is my favorite one - it's relaxing and it's easy on the spine. I'm surprised at mistake number 1 when it's so easy to breathe when you swim on your back.

[@paigecobarrubias2352]

I was a backstroker and I am now a HS coach. I agree with all of these points.

[@eseniabushmina5873]

What’s a HS :/

[@ccordingtochris]

@@eseniabushmina5873 high school

[@andrewb2476]

Great tutorial video. I like backstroke and it makes a swim session more complete when you can do 3 or 4 of the common disciplines. I seem to always have to use fins for backstroke and butterfly as my kick is my weakness, I have very stiff right angled ankles. ( call it “the dairy farmers foot”) Something you didn’t talk about is arm rotation position, when I backstroke it’s almost like catch up backstroke where one arm will rotate until my hand in touching the side of my hip then my other arm will move and wait until it’s back to my hip before moving the other arm again. Something else I developed is what I call a hybrid swim where you swim double arm backstroke with dolphin kick. It’s like upside down butterfly. Everyone says I do all my swimming from my arms. Can’t even swim 10ft with kick only without fins then I go backwards. This is a great channel and will apply some of the technique I have learned here.

[@geosweetheart6]

I love backstroke. It's my favorite stroke. I love it because it takes syncing your breathing out and I get so much stretch through my shoulders and sides. I also feel my flutter kick much better and are aware of it more than on my front. I have a problem where at a shower pace I have more rotation than at like a race pace. I feel like I'm swimming super flat at race pace.

[@JD-jv5pp]

Backstroke and dolphin kicks are my favorite and do every time and most time in each swimming. Thanks!

[@ayandametsing9093]

thanks for posting more videos , my freestyle has improved. ❤

[@marcbelliveau3881]

Good vid as alway! Also, hand depth should be considered. Im a distance freestyler and had lots of problems with backstoke because I reached to much at the bottom of the pool. Recently, I keep my hands witihn a foot from the surface and that gives me more power and rythm. I read best bactstrokers do that and it makes sens since it lowers the lever force to be applied from the chest/shoulder muscles.

[@robohippy]

I do swim some back stroke. One thing I see just about all back strokers do, and this includes the ones in this video, concerns the arm pull. They always finish, perhaps the last 25% of the pull by rotating their palm so that the final wrist flip expends all its energy down into the bottom of the pool rather than back to the wall. The woman swimming the 1 arm drill is even doing this with her off side arm/hand. If anyone was rotating their palms like this in freestyle, it would be corrected, but no one seems to even notice it in back stroke. Why???

[@Kittenpuff20109]

Thank you so much! This really helped my swimming technique.

[@coachcarlvarella5116]

I’m 53. A swim coach from Sg. Thank you for your insights for swimming. I’m a Fan🙏

[@FaresKsebati]

That is awesome!

[@paigewalters1746]

I needed these tips!!

[@rhiasingh1737]

I’ve never clicked on a video faster 😂

[@afafbabaier9929]

Thanks, very useful information.

[@samuelcm7994]

My main is backstroke but I haven't been swimming it that much cause my stroke feels odd...I'll be sure to check out those drills, nice vid

[@DarrenHiltonHerbalifeHeywood]

Back stroke improve is now a mission, technique was way off, very slow and laboured. your video is great advice and supports my coaching messages. Thank You. 😎

[@tiagocunha2183]

Backstroke is my worst style, but as i love IM, i really have to work those walls... thanks a lot for the tips!

[@FaresKsebati]

Happy to help!

[@meah8722]

Thank you so much

[@brigittamatis9827]

Your videos are great, thank you for teaching. 👏I learned back swimming from your tips, however have no experience under water, which looks to be handy when turning. Do you have another video on where to start and how to breath and turn under water. I would really want to learn it, looks like something would save me a ton of time.

[@pa4765]

I made all of the mistakes until a state champion backstroker shared these tips and then backstroke was fun and a wonderful break in the IM. After the hand enters, it dips only a little and starts pushing back like the girl in the video.

[@B_N_M1111]

It helped me a lot a just started to do backstroke it helped me a lot , thanks bro

[@aarafrahman6922]

WOW! this is gonna help me

[@hethan_life]

Love your channel, I cant wait to incorporate this once I get back to swimming

[@brianhughsam9334]

I have ALWAYS struggled with backstroke. It makes me exhausted in ims, I feel like I am under water during racing, and it is slower than my breaststroke times. I resort to double arm backstroke during 200 and 400 ims, which my kids laugh at........ Your videos are the best I have seen... Maybe there will be some improvement as I try implementing insights. Hope so!

[@aa01010]

Amazing bro

[@genevievedesjardins1542]

I really don't like backstroke but I just don't want to give it up! I've been working on it since a few months and I'm finally getting there, thanks for the video!

[@FaresKsebati]

You've got this, Genevieve! Practice makes perfect - happy swimming :)

[@Roosyer]

Dude this is an awesome video! Thank you for so many tips, you’re the man!! 🏊‍♂️

[@FaresKsebati]

Happy to help! Glad you enjoy them!

[@hannahyoo7106]

Been quite confident about my backstroke and avidly working on speed. Great to learn that my prbm has to do with straight arm pull. Thanks a million!

[@FaresKsebati]

Happy to help!

[@MarcosSoni]

Learning backstroke and these drills are super helpful. Thanks!

[@FaresKsebati]

That’s great to hear! Happy swimming!

[@thalissoncosta5418]

🇧🇷 huge fan of your job

[@alessandracrovetti6113]

Tks so much for your enlightening explaination!

[@fksebati]

Happy swimming!!

[@alysonjwilson]

This is so helpful thank you. I’ve never done dolphin kicks before attempting recently and really can’t “get” them. Need more practice and will be looking for tips on these 😊

[@FaresKsebati]

Happy to help!

[@danajones3818]

Love this video! Thank you!❤️

[@FaresKsebati]

You are so welcome! Glad you enjoyed and happy swimming, Dana!

[@jerrybarlar9768]

Great video. I'm a beginner swimmer. Thanks for all the information.

[@FaresKsebati]

Happy to help! Welcome to the MySwimPro community!

[@murphwmhs]

I just started trying to critique my backstroke, as I swim with my local USMS team. Trying to keep my core up is the hardest.

[@mikesullivan2778]

Great information! Thank you!!

[@FaresKsebati]

Glad it was helpful!

[@mylittlepitbull3143]

I don't consider myself a backstroker, more of an I.M.er. and Open water swimmer. Never was fast enough to swim 100 free so the coach put me in 200 and 400 IM and he had me swim the 200 fly which I finished ninth in conference but not very fast. Now I realized backstroke has to be my main focus because of sore shoulders and it's my weakest stroke. So this video will help me a lot.

[@FaresKsebati]

Sometimes working on other strokes will help your swimming as a whole!! Good luck and have fun :)

[@fantaasobyshole]

thanks it was very useful im a breast stroker and i have a lot of problem with backstroke😬

[@hethan_life]

yay A New video

[@helenoh6]

I can't wait to try out these tips! Could you also make one for breaststroke as well? Thank you so much!

[@FaresKsebati]

Yes of course!

[@kaylaforrester7529]

He has one

[@athelise]

In between learning how to breath in freestyle position, I tend to break it up with backstroke so I can breathe when I want lol. Now that I'm getting faster with backstroke, ie. getting the rotation and speed down, I'm finding that I'm working up more of a sweat, and freestyle is now my cool-off stroke.

[@JasonJacobs317]

This video was soooo helpful

[@FaresKsebati]

Glad to hear that, Jason! Happy swimming :)

[@jonatascamargo2931]

Thank you for the great tips.

[@FaresKsebati]

No problem! Appreciate the support!

[@enioamado]

Your videos are awesome, they've been very helpfull for my 12 year old daugther. Tanks

[@FaresKsebati]

Glad to help! Thanks for tuning in and happy swimming :)

[@debblair1573]

Looking forward to trying these drills. I get so out of breath swimming backstroke. What breathing pattern will help me?

[@akainabeysundara6500]

I am a fan of you❤

[@cristianpencea6994]

Thank you sir!!!

[@FaresKsebati]

You're welcome, Cristian! Happy swimming!

[@Pete731]

Awesome video. Great tips.

[@FaresKsebati]

Glad it was helpful!

[@akainabeysundara6500]

Yep, I agree too

[@Kalala45]

I broke my sternum in two places, so backstroke is the only stroke I can do easily. I enjoyed this video- and will apply a few more underwater kicks before I surface ;)

[@FaresKsebati]

Glad it was helpful!

[@noemianogueiratessari35]

Muito bom 😃 Preciso que seja em português 🙏🏼por favor!!!

[@MichaelAllon]

dang i almost forgot water was more than 800x more resistive than air

[@meghdaniellama1604]

Lol nice one

[@fksebati]

I see what you did there 😉

[@servantofgod9679]

..//We are all born with sin, and the punishment of sin is death, but because of how much GOD loved us, HE sent HIS SON JESUS CHRIST to live the perfect sinless life so HE could become the sacrifice for our sins to die for US, and to take all of out sins and to finally cleanse us of that burden setting us free from hell, eternal suffering. All you have to do to accept this free gift is to accept JESUS CHRSIT as your LORD AND SAVIOR, and to repent (turn away from your sins) and to turn to GOD. GOD loves you, and someday I pray you realize that GOD BLESS

[@adinavr]

@@servantofgod9679 no one cares

[@Awesome-for-trader]

Lmao

[@SwiftFAN13]

I neeed to make it to the finals at the VSA swim meet in Livermore California

[@xudeyfi1023]

Thank you

[@FaresKsebati]

You're welcome!

[@reshmasami5939]

U guide such a beautifully i wish if could come to ur country an learn swimming with 😊

[@utopicconfections5257]

I've found that a good drill for back to keep arm close and tight to body and bent is the backstroke zipper drill. Essentially, zip down. The first time my swimmers did it they were so used to freestyle zipper (zip up) that they couldn't quite get it. But it's something they've got down now.

[@FaresKsebati]

That's interesting! Thanks for sharing, coach!

[@Norascats]

What about over reaching and crossing over the midline? I can scull feet first down the lane by pulling over my head.

[@btsniluriyaforever943]

Wow it correct my backdt

[@peterjohnkendall7637]

I seem to have the stroke mostly correct but big problem I have is spinning those arms quicker. I'll be trying to use your spin training to improve thanks.

[@FaresKsebati]

Good luck! You've got this!

[@sebastianjespersen8317]

07:41 OMG! I’ve never seen anyone but myself and Kira Toussaint go out on the side and break in front, instead of breaking behind! This is awesome! Who else does this?

[@djgamerz8339]

The problem I have is I get water bursting inside my nose when I start the backstroke and do the kicks underwater can you pls create a video about it and tag me so that I can watch it, I rly appreciate ur videos and the help u have given me from the beginning ☺️☺️

[@4isbestnumber]

breathe out while you're doing it or as most coaches will tell you tightly curl your lip over your nose

[@Ellen2074]

I’m now trying to get Tags time on my backstroke because I’m a backstroker😊

[@donnymo3481]

my backstroke suckssss

[@kareneldridge2311]

I'm a beginner swimmer and I'm learning the techniques

[@FaresKsebati]

You've got this Karen! Good luck and happy swimming

[@timerwentoff]

Details on rotation will be appreciated. Is it a shoulder rotation or core rotation?

[@gm_gaming_ff_yt4758]

I love backstroke

[@fksebati]

Who's swimming backstroke with chocolate milk on their head??? 🥛

[@Priceizmrtvogdoma]

Happy swimming!

[@evanielisgrissom2982]

Hey Fares have you ever heard of the cup drill performed with a rubber ducky instead?

[@santiagocruz2246]

Este video sta en español o subtitulado??? Por favor alguien sabe

[@RobinEsch]

It'd be nice to have better underwater views of the pull / EVF, thanks.

[@wahinewonder]

Correction to be made, 3 stroke 12 kicks, during the explanation, you mention 12 strokes.should be kicks. I enjoyed this presentation!

[@FaresKsebati]

Thanks for that!

[@akafxde]

Thank u I need to improve backstroke 😂

[@FaresKsebati]

You got this!

[@FactByRupesh]

When i go pool i forgot all tips and tricks😂😂😂😂

[@sinemakyol9145]

Meraba hocam sirt üstu yuzerken bacaklarin dizkapaklarin felan sudan nekadar disari cikmasi gerekiyo

[@fenz65r59]

You should do a analysis on a fish😁

[@swimforscoliosis]

😍backstroke is my favorite stroke!

[@FaresKsebati]

Woo! Nice!

[@barbaragiardino1694]

I love backstroke but it wears me out. I end up cramping my calf. I don't know if I'm over kicking, under kicking. I need ideas

[@FaresKsebati]

Do a few 50s or 25s backstroke kick while building your kick as you go. Compare each length to find what type of kick works best for you!

[@paddlepower888]

Thanks. Even though I'm emotionally tuned for comfort (vs. speed), I hope this helps a bit. Like the cup, but I'll keep trying.

[@simoneserraglini731]

Buonasera a dorso non sento l'acqua come negli altri stili, non ho le stesse sensazioni mi sembra di andare indietro invece che in avanti, è una cosa che non riesco a risolvere e nuoto da circa 10 anni con istruttore fatto dei buoni corsi ma non viene sto dorso, ciao e grazie per il video molto buono

[@michellec3100]

How to keep straight? In an outdoor pool I have nothing to see in the sky to keep straight (indoors there are lights and lines on the ceiling). So I tend to have my head to the side to try and see the lane divider, but it's deceiving. By the time I see getting too close or too far away, I am already too ....far on that side and crash into the lane divider or people. So I end up interrupting and correcting my position. Hm Not ideal.

[@tamasfeher4255]

Hand exit with thomb is a little bit strange. The resistance with that way much higher than with pinkie. The thomb exit works again the direction of shoulder and hip rotation (pinkie support this direction). At the exit you have to turn your hand 90-120° with pinkie. Exit with thomb required 180-240° depends on the entry. If the pinkie guides the exit movement the arm automatically will be straight. So, it worth rethink it.

[@FaresKsebati]

Hi there! If you do the motion standing on land, you'll notice that exiting with your thumb is natural. This is because as you push the water to your feet, you finish with your arm down at your side, where your thumb is pointing toward your stomach. Therefore, you just have to lift your arm up to begin the stroke! Hope this helps :)

[@ahmedsalah7474]

In 8:04 that's my current problem, I just shift towards right hand side and sometimes towards left hand side while swimming, Can you please elaborate on that sir?

[@a.w.3211]

Gee I could have used this eons ago when I was learning to swim.

[@teachmeaandp335]

Any more tips to help young swimmers with arm position? My eleven year old is an excellent competitive swimmer but she struggles with the specifics. Her right arm curves in the recovery phase of the stroke regardless of what we do. Her left arm is perfect but the dang right arm is always bent slightly and it moves in a jerky way.

[@FaresKsebati]

Try double arm backstroke! This is a good drill to help her see her arms as if in a mirror. You could also try one-arm backstroke to help attempt to even out the sides. Hope this helps!

[@teachmeaandp335]

@@FaresKsebati thanks for the quick reply!

[@emuseu2235]

OK, I CANT DO A 'DOLPHIN' KICK. MAYBE YOU COULD POST A VIDEO OF HOW TO LEARN IT? And flip-turn forgetaboutit

[@SD-vj5ct]

i used to be a backstroker but then my backstroke got really slow so now im a flyer

[@hygotron]

lol sectionals is today this is good timing

[@FaresKsebati]

We hope it went well!!!

[@ukboleh]

I cannot swim straight. How can i rectify this. Tq

[@tarebaste]

what model are your glasses?

[@cm3260]

My only problem with Backstroke is Tempo. If i move my arms too quick, i inhale a lot of water and it goes to my head ultimstely forcing me to stop.

[@smilechynwa]

Yeah me too so I just slow it down so am not putting so much water on my face.

[@user-zd3pd7tu8w]

i Swim backstroke and breaststroke for special Olympics. i lift my neck up to count the strokes i have to take before i get to the flag. it is about 5 strokes is that too much?

[@Spimplicityisblue]

😊

[@bpxl53yewz29]

But how do you swim in a straight line if you look at the sky and not a marker past your feet?

[@haidernaqvi87]

No one: Fares: Water is 800 times denser than air.

[@oliviakay2936]

i’m a backstroker but i struggle with my starts lol

[@rayflaherty3441]

Is the water 800 times more resistant that air? Also, IS IT WET?

[@_Ghost_vr1]

I'm going to a meet where you need qualifying times and for 50 bk. I need to be 3.6 seconds faster to qualifiy! Do you think I can do it?

[@FaresKsebati]

You've got this! Focus on technique, your underwaters, and speed :)

[@akainabeysundara6500]

My swimming coach told me that I am better at backstroke out of the all four strokes!

[@erichrandomstranger1243]

Did not know I was supposed to rotate that much

[@smilechynwa]

My only problem with backstroke is that I never know when to stop and I end up hitting my head on wall 😅

[@muhammedsheeraz6874]

What about breathing in back stroke

[@notaperson7678]

When I swim backstroke, I go up and down in the water as I take my strokes, kind of line a roller coaster. I've been trying to fix this forever and have gotten better recently. Do you by any chance know what's happening and how to fix it?

[@FaresKsebati]

Hi there! It sounds like you're figuring out your body line and pull. Keep your head back, hips up, and make sure you're pushing the water straight behind you instead of down (below you) so you move forward in the water instead of bouncing :)

[@notaperson7678]

@@FaresKsebati Thanks

[@thebreathingtrees]

For some reason my face us all the time covered with water. I try to keep it higher but as I get faster water just gets everywhere. How do we breathe? Also my feet seems to always be too low, I try to bring them higher but it's not working well

[@FaresKsebati]

Hi there! It sounds like your body line is incorrect. You'll want to keep your head back, chin high, and hips high. Practice doing streamline kick on your back to get the feel of things! You've got this!