How To Stop Your Legs Sinking Whilst Swimming | The Most Common Swim Mistake?

When you’re swimming can you look down & see your toes almost dragging along the bottom of the pool? Mark & Heather have got some tips and pointers to help you get your legs away from the bottom of the pool and in line with the rest of your body!
Intro - 0:00
Head Position - 1:25
Rotation - 2:08
Leg Kick - 3:02
The Catch - 4:12
Wetsuit Effect - 5:10
Pull Buoy - 5:53
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When you’re swimming can you look down and see your toes almost dragging along the bottom of the pool? Sinking legs might just be the most common problem facing newbie swimmers.
Well don't fear if you think this might be you, Mark and Heather have got some tips and pointers to help you get your legs away from the bottom of the pool and in line with the rest of your body!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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[@gtn]

Have you experienced sinking legs and what have you done to try and fix it? Let us know!

[@neilshannon9930]

This sounds silly but just pointing your toes towards the wall behind you. I'm not a good kicker but this keeps my legs up a bit instead of dragging them around like anchors. Thanks for your videos, they're always great.

[@lionre]

I've broken my collarbone and had to focus on my leg work in the water and now the sinky legs are gone! 😊

[@kmonnier]

Head down, legs up helped me.

[@donkoh5738]

imo, try one of those front-mounted snorkels to keep one's head down and submerged, thus helping to keep hips up also simultaneously. And perhaps try combining both mid-size fins w/ a pull-buoy too, to think about keeping legs straight, feet up, ankles more flexible ?

[@daveyboy_]

keep ur ass up and constantly kick ur legs

[@electric_boogaloo496]

Its almost as if KZbin knows exactly what my problem is with swimming. And I have never watched a swimming video on KZbin.

[@gzZZZ]

Well they are over hearing you

[@maelekgwete9445]

Well me too. But i went swimming yesterday and wore my fit bit . So that is where they got the algorithm to suggest this video.

[@saifulbakir]

Wow. Same here 😂

[@donovanwray5974]

It's almost as if KZbin can read my mind and I am not superstitious.

[@TheArklyte]

Have you been using card to pay for your pool visits? Have you used mobile internet while you were there? Not saying that "they watch you" as no one has enough people to watch everyone, but sometimes the data is seeping through and the system can't stop itself from making connection and throwing assumptions at you.

[@robohippy]

Best tip I ever got for keeping my legs up was 'Suck in your gut like you are trying to put your belly button on your spine." The 'Dunlaps Disease' as in 'your belly dun laps over your belt' is a relaxed core, which puts curve in your spine, which makes your legs sink. That tip, plus keeping your head down keeps your posture/body position in line and feet up...

[@Erin-rg3dw]

Agreed, Part of my problem when learning to swim competitively was looking up instead of basically straight down. You only need to look up a little to see what's in front.

[@nhnsaru]

I finally found someone who faced the same issue of arch in the spine. I dont know what to do with it and even the coach is not able to help. The back pain is being a hindrance to show for up for the class :(

[@nopep5606]

me who hasnt gone swimming in three years looking this up- 👁 👄 👁

[@sabiha7382]

SAME

[@justthomas2488]

Oddly specific

[@SASMADBRUV7]

Make that 8 years 😂

[@hamzaaz247]

SAME AND I HAVE TO GO SWIMMING TOMMOROW WITH MY CLASS

[@ActionizedMaid]

same

[@lewiscox1454]

Jesus mark your tan line is on point

[@danaleighformon_]

Coxy872695 2 😂

[@bulentkamali]

Hahahaha

[@GHN1013]

And I thought you had to wear brown leggings and elbow-length gloves.

[@hooyoali8142]

Coxy872695 2 Jesus is human and can’t do anything say almighty Allah to do ask Allah everything when praying

[@mythoughts2726]

😂😂

[@Itzellme]

After not knowing how to swim I decided to teach myself! Today I finally did it a bit… Progress!!

[@gtn]

Amazing! It is such an important skill to learn!

[@adventuresblissconnection4198]

Thank you

[@alicemchugh4241]

In 1989 Terry Laughlin, a US swim coach founded Total Immersion Swimming based on principles of balance, streamlining, core driven stroke, roll to air breath and 2 beat kick for esp for distance swimming. Total Immersion Swimming introduced to the swimming world the principles of body balance : head position, arm position below the head on a slight diagonal with a soft pitched hand as anchor, and no knee bend with a toe flick kick. It is impossible to kick your legs to the surface and it just makes you tired with little forward movement. No kick boards. No pool buoys. Often neglected is lower arm position entering fingers, knuckles, wrist elbow slightly steep and forward.

[@elvismandelli304]

Alice McHugh learned how to swim at 50 with total immersion and did few IM after that , love that method

[@alicemchugh4241]

@@elvismandelli304 Alice Laughlin Co Founder of TI learned to swim in 1989 at one of the first Total Immersion Swim Camps with Terry as Head Coach. I was 36 at the time!

[@bobferguson1696]

Now, if you can find a way to get me through the panic attacks when I'm swimming. Or trying to "swim" would be good?

[@MoonSpinners]

It’s not just my legs sinking that’s the problem, it’s my whole body!

[@roka1403]

MoonSpinners that’s impossible try to do the bottle and you will see that if you retain air your body is flotting

[@MoonSpinners]

Rokaa ....I was joking!

[@chrisobi324]

I do sink like literally sinking to the bottom

[@whatgoesaroundcomesaround7476]

@@chrisobi324 I was like that when I was young. Dense bones, low lung capacity, and no fat. Could lie on the bottom of the pool. Same principles still apply though. Keep the head down, use rotation, build up your upper body strength.

[@oillease1881]

@@chrisobi324 I sink like a rock. Makes it easy to dive, but can't float without bouancy.

[@kamaleshvasudeva6288]

Thank you very much for this. Hats off to the kind of effort put in to making of this.

[@JerryLiuYT]

KZbin recommendations doing amazing work!!

[@SotaMaehara]

Mark's tanline is legendary!

[@MrPaultopp]

Sota Maehara Zzzzz

[@TaimurImtiaz]

Great tips! I’ll try these today being a beginner. Thanks.

[@xrayfish2020]

I experienced this today never had before this video and others comes at the right moment for me thanks alot. I will practice this on my next visit

[@ChrisMarshallUS]

Thank you this is something I have been struggling with and will be working to get better body position

[@josylinewaters4235]

My whole body is sinking

[@lordofentropy]

I'm a shark, don't know why I am watching this.

[@rvz77]

Study your prey

[@rvz77]

THATS like humans watching the food network

[@450ktm520]

I'm an orca. We get to watch KZbin at our aquarium. Not sure why this show was selected for us to watch as well

[@sweet_potato9102]

Oh, what a nice big pool. And thanks for the tips. My legs still sink, when I take swimming lessons.

[@DizzyBusy]

I've found that having a stable core is key to keep the water position without having to kick too much, if you want to rest your legs while swimming. Use flutter kicks only to correct your balance every once in a while, let the upper body do the propelling.

[@nicksummers5101]

This video just randomly appeared on my feed, but I'm thankful for this video! Sinking legs really discouraged me from learning swimming. I felt like I wasn't made for swimming and used to think I must be heavy.

[@russell6817]

Highly underrated channel wow

[@morganbogle5052]

Thank you so much for sharing this very informative and life changing video! Have a blessed day and God bless you and your family

[@lucianbriceanu9566]

Really good tips for learning the right way to swim and my daughter will put them in practice next time we go swimming

[@dianefinn9730]

Thanks for all ur tips I love swimming but not that technical so very helpful.

[@petercollins5861]

i was taught to press down with my chest to raise my hips in the water (as you say, a teeter-totter effect). as i recall, that also helped in creating the "breathing pocket" that's generated in a proper stroke.

[@thelifeandtimesofstephenwe3477]

Amazing video which addresses my current challenge. I wish I can spend a week swimming with you!

[@ytlongbeach]

Odd, I don't have this problem. Well, I've got to get back to eating my donuts. Thx.

[@JKL246]

This was certainly one of my biggest issues and I spent a lot of time using the float between my skinny legs. When I was swimming regularly, the biggest improvements in all aspects of swimming for me occurred after implementing techniques taught by Karlyn Pipes in her KZbin videos.

[@vimalneha]

Very good tips, exactly what I was missing.

[@patriciaking7150]

Never had this problem until I had a total knee replacement. That really screwed up my kick. Thanks for this video. Will definitely try some of these suggestions.

[@BenjieBiyahengPilipinas]

Thanks for this swimming tutorial

[@XinhLe]

Thanks for the rotation tips

[@kategleason6481]

I found using short fins really helped keep my legs up and train my body to swim more efficiently.

[@edwalton7689]

I’ve never been a strong swimmer. Whether scuba or snorkeling, I’ve always enjoyed being in the water with my mask & fins. Thanks, now understand a little of why.

[@Tempusverum]

Ed Walton Virgin flippers vs. CHAD FEET DRAGGER

[@intruder9127]

@@Tempusverum virgin oxygen breather vs chad carbon dioxide enjoyer

[@deltahomicide9300]

Sounds like a buoyancy issue. When you go diving try adding more weight on your weight belt

[@thibod07]

Wow! Very impressive video! I had to work on all aspects that you covered to improve my leg positions in the water. BUT what made the biggest impact was a very simple observation from one of the women in the swim team that made me realized how much faster I was swimming with the pull buoy versus without it which meant that I was dragging a lot of water with my legs even when I was using my legs. I had to be video taped to see by myself how bad was bad and it was pretty bad. I am still working at it and any improvements on my leg positions translate to less work with my arms so it is a very worthwhile time spend just trying to float in horizontal position with minimum movement. Applying pressure with my upper body on the water and tucking in my abdomen is giving me good results. Proper body rotation and head position also made a big difference. I am a fairly slender runner with big lungs with short arms and feet so I really do not have the body of a natural swimmer but I enjoy swimming.😁😁😁

[@exposingthedarknesswiththe9190]

*THAT'S THE BEST VIDEO ON SWIMMING ON KZbin THAT I'VE SEEN!!* *THANKS FOR SHARING, DO SOME MORE! 😅

[@gtn]

Thanks - you should check out more of our swimming vids here 👉 gtn.io/SwimWithGTN

[@PoetWithPace]

Excellent tips! thank you!

[@shihannasim2247]

thank you..really helpful video

[@KRAFTEDKITCHEN]

Great video and well demonstrated tips.

[@lazarddiankson1400]

Excellent tips thanks 😊

[@paoloviloria1]

The best solution to incorrect form and technique would be to have a session (or several) with a very good swim coach (preferably a former or current competitive swimmer), so they can eyeball you and give you corrections for every lap that you do. This video gives very good tips, but you can’t really correct your bad habits all by yourself if you’ve never known what swimming the correct way feels like. Hence, join a session with the nearest swim squad in your area (if they will let you). Enjoy your time on the water!

[@divyeswararaokallepalli7940]

Yes

[@oldfrend]

very good point. one thing that took me years to even notice i was doing wrong was my kick amplitude was too small so i was getting almost no propulsion from my legs even if i kicked hard. i had a really difficult time swimming further than a few pool lengths before i was completely gassed even though i've always been a very good athlete. once i realized what i was doing wrong and widened my kick swimming became a breeze cuz i wasn't crushing my VO2 max just staying afloat anymore.

[@edwardschmitt5710]

Great idea! Can you pay for it for me?

[@thebocawoman]

@@edwardschmitt5710 he probably won't -😬

[@ayookusanya5437]

They are also holding back on the main things/technique to swim. Some will figure it out and some eill have to pay for that knowledge i think.

[@tazzzaaah]

I love those tan lines :)

[@khaliddacula310]

This exactly my problem, my feet always sinking down. I'll try this.

[@utubesanjay]

very useful tips. Thx!

[@dianefinn9730]

I do swimming 3 times per week because it does not put any pressure on my body and work all my muscles grateful for all ur tips will try to improve on my front croy

[@leemichaels2304]

out of the pool, working on core activation definitely assists. Good 'ol plank, position then alternate raising the leg straight up. Plus from a position on all fours, raising your heel with leg at aright angle, while extending the opposite arm, then alternating. Also swimming with the band (ankles tied) really forces the discipline.

[@aus2908]

Yes, one of the things they don't mention is that core definitely is a major issue as to why legs sink. Kicking on kkckboards works the core, and builds the flexible strength to keep the legs up.

[@eunicegepchannel]

I love this video, very helpful

[@TheArgieH]

Great video. My ongoing problem is that in public lane swimming sessions you really do need to keep aware of where everyone else is to avoid collisions. This gives me problems with keeping a good head position. I've even met a few folk who try a flip turn in the same part of the lane that they did the length in. It is a bit tough on anyone coming up behind them. It seems the breast stroke is nicknamed the survival stroke for more than one reason.

[@Erin-rg3dw]

Are people where you're going swimming in a loop style in the lane (like staying to the right) or are they each swimming on a side of the lane and going back and forth? You can definitely do slight lifts with your head to see if there's anything in front of you, and also watching for bubbles from people kicking. You just don't want to hold your head that way too much because it'll contribute to a bad body position.

[@TheArgieH]

@@Erin-rg3dw Many thanks. Usually a loop, but with lanes a bit too narrow for overtaking unless you can be sure that nobody is overtaking in the other direction. The other problems are folk who cannot maintain a steady speed so are hard to predict and those who, to put it nicely, are not quite as fast as they think they are when choosing which lane. There are some quite useful directions on lane etiquette written up at the lane ends. Regrettably it seems adult illiteracy is rife. Actually, I sound awfully judgemental, but I do recognise we all have to start somewhere and work up the stamina and drill. Just stay calm and be patient says the inner voice. It is just that I've banged heads a few times as well as collected the odd broken toe and bruises. arm.

[@Erin-rg3dw]

@@TheArgieH Don't worry, even on competitive teams, people crash into each other sometimes 😄

[@namastezen3300]

@@Erin-rg3dw people who swim in the same lane need to agree on which way to "circle swim," without lane lines it should coordinate with the adjoining lanes so that everyone is safer.

[@cswalker21]

Awesome, that is exactly what always happens to me, and why I hate swimming. I can barely make it across the pool without conking out. Thanks for the tips. I would love to take up swimming if I can get that fixed, since it seems like amazing low-impact exercise.

[@mikeweinberg2483]

The same thing was happening to me. I was almost gasping for breath after only 100 yards. Several sessions with a coach helped me a great deal. He gave me several dry-land and in-the-pool drills. I started around 90 days ago, and I'm to the point where I can swim 200 yards and not be out of breath at all. I have a ways to go, but hopefully I'll continue to improve.

[@Kingsgal]

What are some of those drills your coach gave you? I am quite struggling with my legs staying a float in water, I have tried everything.

[@TheHumanBodyTalk]

🔝🔝🔝

[@namastezen3300]

@@Kingsgal driving kick?

[@roelandjan5154]

Awesome to see those canoepolo boats in the back!

[@donkoh5738]

... definitely consider some mid-size fins + pull-buoy combo too, as a good self-correcting method imo

[@edwardbond9476]

I am a keen & regular, Swimmer. These GTM series of Tutorials- Are Very Good, put in easily to - Understand Language. S.B. S

[@eldritchweather]

Excellent tan! Well done!

[@stormfox81]

I suffer from sinky legs, thanks for this excellent video guys!

[@heatherfell_oly]

Thanks R Fox, hope it helps!

[@stormfox81]

@@heatherfell_oly II'm sure it will and I can't wait to try this in the pool soon. Thank you for replying Heather. I'm not going to lie, but you are the nr.1 reason I'm following GTN

[@jcdias6951]

I gave up on swimming because I always sank down. I could never float always sank down, but I'll give it a try and see how it work out.

[@thibod07]

Yes Indeed sinking legs are such a big problem. I constantly work on improving my position in water and it is not an easy thing to do. It is a good thing that those pull buoy exists and it can be used while training as it proves the point that not having the legs sinking make swimming so much easier.

[@ibal3616]

My legs sink even with pull buoy on 😅

[@itslogical3884]

@@ibal3616 skydiving, anyone?

[@MR-AK]

Good tips, will try

[@kendu5636]

Great tips

[@alexmpebe2370]

I'm swimming at school tomorrow and I want to do very well, and I think this video will help me very much

[@aris8332]

When I was a kid I could use my kick very well to move myself forward, also on a board ore something else. I remember at later age this didn’t work any more so well. When years later I started swimming more intensely my kick didn’t work at all. It is very tiring and there is very little speed. Actually, I didn’t know I had to relax my ankles. Going to try that.

[@bigcatlove5192]

Great tips as always! I do believe though that your natural buoyancy plays a role as well. I’m a bit on the muscular side and I notice that it’s kind of a challenge to stay on the surface of the water no matter how good my body position and strokes are.

[@ktech4246]

I thought the same having no fat on my legs, but I got a coach using total immersion method and got it sorted in 4 sessions. It came down to keeping arms at 4pm, rotating my legs on 45 degree angle with my body when doing my catch, keeping some air in lungs, kicking on my side and making sure my arm didn’t got past my back which otherwise caused me to add unnecessary weight to bottom side. My legs don’t sink when freestyle but treading water is still a struggle 😊

[@namastezen3300]

Do you have a driving kick?

[@alistairmcelwee7467]

After significant spinal nerve damage & consequent implantation of 6 pieces of titanium, I’ve gone from being a strong swimmer to being almost u able to hold my head above water. Oh joy. So, I’m just about to restart swim training. I’ve never, ever been able to float! I used to do loads of breaststroke, some freestyle, and somewhat less backstroke. I’m going to try all your tips as I try to become even minimally competent at swimming!

[@bskeete]

Thank you.

[@Latchfpv]

This is my main issue when trying to swim... well that and the fact that I freak out getting my ears below water. One compounds the other really. I need to work on that. Thanks for the tips.

[@gtn]

Hope you find them helpful! 🙂

[@surfinbird1238]

omg, my legs sink like rocks. i cant wait to try these techniques. thanx!

[@peterc2579]

The best tip I learned is point the top of your head in the water downward and pull your mouth toward your neck to get air this causes you to go faster. Leaving your head in the water with only your mouth outside to get a gulp of air. The tendency is to lift your mouth out of the water with your whole head above the surface which causes your legs to drop and causes drag or braking of your forward motion. You have to get over the fear of drinking in water. Or imagine or start to turn over to swim on your back to catch some air and then don't turn over but return to the crawl position. If you keep more of your head in the water your legs will naturally float upward.

[@SimoneChiaretta]

That's definitely me. I'm much faster with just arms and pull-buoy (no kicks) than when swimming normally.

[@Randsurfer]

That demonstrates how poorly the legs produce propulsion given the amount of energy they require.

[@mylittlepitbull3143]

Used to be my problem. Good video.

[@guysachin1]

You guys are awesome 👍

[@HoangTruong-ij4sm]

Thank you very much.

[@naveenkumarakkapally5441]

thanks for pro tips, now i have forgot my basics.

[@saipj]

me trying to imitate how they speak while watching 😅 .. love the accent

[@Samuel-vt5ev]

Very Good !

[@CJ-xg2or]

I initially thought the title said stop "stinking" legs. I was thinking "I'm never swimming in that nasty ass pool" 😂😂😂

[@oxouk]

Great video, even better farmers tan.

[@dineshkdhimandkd]

thanks for sharing the details. I am unable to float effortlessly due to thick leg muscle (I assume). I continuously move my feet to keep lower body part upward. Which form of swimming is suggested for me?

[@DaanHoogland]

The water line just above my hairline? Some assumptions are being made ;)

[@heatherfell_oly]

Maybe I should have worded it just above the top of your hat line?! ;)

[@DaanHoogland]

@@heatherfell_oly great, than I can choose (how to wear my hat)

[@steve3370]

Where you're hairline used to be :p or where it should be.

[@unique8721]

man just seeing this makes me soooo nervous lol wish I learned when I was younger!

[@dday-does-stuff]

Aha! Forty+ years on, and it's my desire to not drown by keeping my head back (out) of the water that's causing this. Thanks GTN, I should probably get myself to adult learn-to-swim class because it's the one thing that was stopping me getting into Tri.

[@heatherfell_oly]

Karl I would agree, don't let the swim stop you doing triathlon. Good luck!

[@theafroathlete]

I have just signed up for adult swimming lessons for the same reason

[@adambeevers3679]

Nice tan line Mark!

[@shonemarcus2966]

Great job educating your subscribers#Global Triathlon Network.

[@user-rq5po6gk7h]

Hi GTN! Big fan of the channel...Got me into triatlon 2 years back... Its never ending story with me in relation to sinking legs. My ankles are terribly stiff and I cannot get that smooth kick into my stroke. I am either only dragging my legs or kicking as crazy which makes me more desprate for air/making me tired after few 100m... I do practice with fins where I do few beats kick and its super cool and comfy but once I get rid of the fins and my bs core shorts I immediately get slower and legs are getting down again, creating the drag... I went through all your tips, sitting on my ankles to make them more flexible every time I think of it. Is there some other super tip that can help?

[@susodiniheva3844]

Thank you

[@drakeequation521]

Water always scared me. I was born with my umbilical cord wrapped around my neck, coming out into the world choking for air. Yet, I don't want to use that as an excuse to give up. I plan to try and overcome it. I will keep these hints here in mind. Thank you.

[@Tefloncoated]

I thought I was the only one. Thanks you for posting this. Now what’s this cycling thing you talk of??

[@mattnugy]

Another very common problem (which stopped me from being interested in Triathlon) is not being able to figure out breathing. Do you have any video tips or drills to figure out how to learn continued swimming without feeling out of breath in the first 100m?

[@heatherfell_oly]

We've made a video purely on how to breath, check it out and let us know how you get on.

[@mattnugy]

@@heatherfell_oly Thanks! I'll check it out.

[@selisamiller423]

Years ago when I learned swimming my problem was sinking legs but my instructor told me to kick my legs a little faster and it helped when I kick my legs a little faster . It worked for me.

[@TheDymling]

Got to love Marks tan lines 👌

[@lutaayam]

What’s challenging for me is synchronizing the leg kicks with the hand strokes

[@SalamSinjab]

Thanks

[@zelousfoxtrot3390]

I do not have this problem- at all. But I need to help my two teen kids with it, because they hate the swim part so much, they won't do the triathlons with me! Hubby suffers through the swim too, but once we get out of the water, he goes from behind me to in front of me. I've been having trouble with explaining what they need to do for a better stroke, so I'm forwarding this video.

[@studfinderball]

How about flotation wraps on upper thighs? Or a bubble butt flotation assist swim suit, or ankle floaties.

[@andrewbowen7360]

GUIDANCE PLEASE Am a YMCA coach Have a swimmer from Africa with severe sinking legs (> 45 degrees). Did research. Apparently Africans have much higher bone density. Any other tips as I have implemented everything you showed. Great videos! Love the underwater shots!

[@justbecuz5723]

I had to watch his discussion segments twice because I was so distracted by his tan lines, whoa! o.O

[@MindYourOwn777]

Great tips. Going to try these techniques.!

[@rizzotheratful]

4:25 downwards pressure in the catch will lift your upper body and drop your legs (in the same way that lifting the head will) - you can't lift your whole body from the arms, you will rotate around your centre of gravity

[@aus2908]

Yes, Rob, but be careful about calling it the "catch" if there is no catch. I would say the "catch-phase" because when the arm drops, there is no catch which is why the swimmer lifts their head. Without the catch, you've negated your rotation, meaning your head will sink underwater faster, thereby causing the reflex of lifting your head.

[@Criteh]

Mark's tan lines are pretty extreme!

[@askingwhy123]

Total Immersion teaches that to achieve the proper level body position, "Press your buoy!" As Heather points out, you lie like a sea-saw in the water. Your pivot point is your most buoyant body area: your air-filled lungs. For someone used to a more heads-up position, being properly level often feels strange-like you're head-down. Having a buddy check your position and reassure you is really valuable when practicing proper technique.

[@greggenito4037]

This is probably in a swimmer athlete's point of view. As a beginner in swimming at 56, I still am figuring out what the exact purpose of a pull bouy and how to correctly settle it in our legs.

[@ghostl1124]

Are we to follow your advice as you speak with such strong British accent? Jolly good.