Use Your Hip Rotation To Save Your Arms And Legs

In middle to long distance swimming your hip rotation should be somewhat controlled (instead of fast and snappy). A swimmer at our clinic referred to this as 'hydraulic' hip rotation. This helps take some of the effort off the arms and legs to provide propulsion by helping everything work together.
We'll show you how to develop this in your stroke in this video.
The 5 Core Principles Of Fast Freestyle:
effortlessswim...
To see our entire training on developing your hip and core drive see Core Principle #2 and #5 inside our video membership:
effortlessswim...
Clinics:
effortlessswim...

[@EffortlessSwimming]

This is a more advanced part of freestyle. If you're still working on breathing or balance...get that right first. We've just detailed our '5 Core Principles Of Fast Freestyle' on our website. This is the roadmap that will help you know WHAT to work on FIRST. effortlessswimming.com/5-core-principles-of-fast-freestyle/

[@_muzzles]

When or what would describe as a good pace?

[@EffortlessSwimming]

For what distance and event?

[@_muzzles]

@@EffortlessSwimming For a half ironman distance event

[@_muzzles]

and the event is western sydney 70.3

[@EffortlessSwimming]

@@_muzzles 22-24mins is elite (1:10-1:16 pace), 25-30mins will normally get you top 25% in the age group, 31-35 is good, 36+ will put you in the main group normally

[@dweller6065]

What helped me imprint in my mind the proper synchronising of leg and arm action was adopting the notion of "teeing off". The following reads like it is complex, but I found following it was like learning how to ride a bike. The "tee-off point" is a certain point in the swim cycle where you need to check that your arms and legs are were where they should be! I know this reads odd - When I am breathing to my right, my "tee-off" point is when I have my left arm almost fully extended , just before initiating the pull. Now because I reaching in front with my left arm, my hips are titled at a 15 degree (roughly) angle and my left leg sits lower in the water than my right leg. At this tee off point I need to ensure that I have curled the lower part of my left leg (ie knee to ankle) , so that this section of my left leg sits high enough in the water to initiate a kick. I then focus on getting my left foot to "catch" (ie grip) the water with a kick so that the power of a kick transfers from my left foot up my leg, through my hip and core, which has the effect of swaying my hip from left to right (which is good). This left to right sway movement is reinforced by the rotation of my arms, that is, the entry of my right hand into the water. Once I sense I got the right side breathing under control, I then switch my breathing from right side to left side, and establish a new tee off point with (now) my right arm nearly fully extended, seeking to ensure my right foot is curled high in the water. Anyhow - apologies for describing a simple action in such a complex way.

[@genesequence]

This video really helped me to level up... the "salsa" comment made the penny drop for me on how to apply rhythm to my pull and kick. I went out in the water today and for the first time maybe ever I really felt the connection between my pull and kick - it was amazing! It was also quite tiring as I wasn't used to it and I had to stop in my open water swim to catch my breath so my time netted out to no gain... BUT armed with this new awareness, I am going to really make gains on this in the next few weeks! Thanks for another great video!

[@MsAngelPixie]

I think i am one of those swimmers who somewhat has it but not great all the time. I definitely need to put conscious effort inti working on improving it. Thank you for another excellent video

[@theprofessional438]

Another one, short and sweet. :-) short video packed with knowledge for us would be swimmers. Thanks mate, and two thumbs up. 👍👍

[@jaosnkey5863]

This was a really good emphasis of the rotation.

[@rebeccabackman1963]

I tried the one-arm drill yesterday while wearing fins, and it was really hard to implement but once I used both arms, I definitely saw the difference, it felt great, thank you so much for these pieces of information that really help

[@dg5301]

This helped me out so much in today's workout! In my main set I did 4 400s, and usually I expect to add a stroke or two per 25 as I get into the 2nd or 3rd of the set at that distance, and up to 3 more by the end, but not today! I focused on my hip rotation & maintaining length in my stroke and only ended up adding 1 stroke per length on my final 100. It was so great not to feel like I was losing form/not holding water at the end. As an aging sprinter who normally hates going over 200 in my sets, I can't thank you enough.

[@j.c.guzman9129]

I really worked on this today and felt an improvement. Thank you for all your help.

[@johannedesrochers4967]

Very clear! All I've to do now is practice! Merci beaucoup

[@cyounesful]

❤❤❤ thank you!!!

[@walkiriademoraesteixeirada6560]

It's very useful, I noticed. I feel it is much easier to engage the core in a more natural, effortless way with this technique and it gives me more power on catch too for some reason, but I'm struggling with keeping my elbows from entering the water before my hands when I use it. And nothing I've been doing is really fixing it😩😤

[@markreardon6663]

Good timing, l am just starting the long continuous swims again in the build up to the season. Something to work on.

[@naveenbabuful]

Excellent

[@tonyshihoutang6576]

I have tried prolong the glide during breathing and I rotate almost like side kicking 😅.. and it helps me breathe deeply for moving further faster ahead

[@ricardoberrydafonseca9620]

I have learned tons from your videos. Congrats!

[@SandeepGupta-kz8ul]

I really like your vedios. Thanks for sharing your knowledge. When I rotate my hips a little as prescribed by you then I feel much comfortable with the catch and gliding part is more fascinating with hip rotation.

[@jackyphan3084]

Thank for teaching

[@divisix024]

I'm learning this type of swimming rn and our teacher emphasizes this from the first time they taught us.

[@sjdj3000]

I’m a ES member and would like to ask if you would ever consider a California camp?

[@heikkisanelma6625]

Love this :) WIll give a try on repeated drills to swim and see how times and frequency develop

[@gloriasulub7782]

Thaks for this exercices thats great 👍🏻🙅🏼‍♂️

[@vits-swimtrainingevolution9886]

he grabs the water way to early, even grab into front direktion - but nevertheless well quick. And he's hold the Head very high for looking forward all the time, that menas the hips sinking a bit. Hold the Head down, look at the ground, dont grab the water to the front direction, means together higher hips, give a stronger propulsion and more distance per stroke. FSA - Full speed ahead - with full force ahead. Best from Frankfurt Germany

[@BryanBoches]

Great video

[@mariaevanoloroza1768]

Love your videos really helpful. Please add also for the feet while breathing bcoz i have a problem breathing on my right side 😬🙏🏼

[@DumaNugga]

Hi :) I am not at all at the advanced step (1:35 per 100), but this video caught my eye, as I've been told my a pro swimmer/coach that I rotate my legs even more than torso. Do you know any good exercises (in water and on dry land) that might help increase the torso rotation without getting the hips to rotate with?

[@dpmcmanus50]

Thanks for this! One question: In the single arm drill, the swimmer is breathing to the stroking side. Coaches have told me to breathe to the opposite side of the stroking side.

[@Alex-kr7zr]

Same here

[@RickMartinYouTube]

outstanding information

[@monique_ridemtb]

Hi there, thanks for the video and explanation. is there gym based training that will help with the hip rotation and stronger core muscles to drive the hip rotation?

[@mikemeachem3445]

I am a beginner and I have experienced a lot of what you discussed. I have experienced positive/productive hip rotation but it is an elusive concept. When it is working it makes my swim so much fun but when its not I am working so hard it scares me to try again. When I work with fins it seems easier but that doesn't necessarily translate when I take the fins off. Everything works better with fins, I worry about what will happen when I take them off.

[@knititwearit]

Too good

[@peterfrknpan6674]

Yeah. Ok. But what’s the high head position? Hi hey is he looking forward so much ?

[@alwynpereira7363]

Wouldn't maximizing the rotation/swivel/salsa without tipping or loosing your consistent posture, result in in the body tunneling through the water with less resistance and more glide for long distance swimming?

[@alansong4884]

What do you think about the Ocean Walker technique?

[@darylwatson6063]

What are your thoughts on total immersion swimming?

[@EffortlessSwimming]

can be okay for swimming for a long time with little effort but the one style fits all approach is limited. Especially if you're racing triathlon or open water with a wetsuit, you normally need to get the stroke rate up a lot higher and be 'scrappier' with your stroke.

[@degoo1011]

You’re videos are by far the best to hone technique. This effect of controlling the roll completely vs falling into it and slipping is highly accurate. I believe you’ve also referred to it as having a rubberband between the hip and the hand I liked and subscribed

[@evanmacdougall9715]

@@EffortlessSwimming My mom bought me a Total Immersion book to help me with my swimming. TI brings hip rotation to aid your stroke in at an earlier stage, almost as the beginning. As a runner who is learning to swim as I get into triathlons, I find my arms get tired quickly and I don't have very fast stroke rate. When I focus on hip rotation I can swim further because my arms don't get as tired. Is there a balance to be found somewhere between hip rotation and a high stroke rate for longer distance swimming?

[@arjunkt9747]

Never knew Young Doug Demuro had videos on swimming lessons

[@chunyuenlau56]

Is it ok to do the single arm drill with fins as well, if you don't have a fast kick?

[@mellowcat42]

I have a question re. this swimmer (who often appears in the how-to clips): When he breathes to his right, is his left hand in the correct position in the start of the stroke, or is he 'putting on the brakes' and dropping his elbow? I know that my left arms tends to go too deep when I breathe right, so should I aim to look more like him or a little bit deeper with the wrist a bit more below the elbow? Thanks!

[@LaMartiLoca]

Soo litle coments in this video, Soo many suscribers...

[@satishnarayan1322]

Hi , I have been using the centerline snorkel while freestyle swimming and of late I have started breathing out through my nose and has helped me better. But the issue is water gets into my mouth . Is there a way I can avoid this ? Is it okay for me to close the purge valve? Does that help? A line in this regard would be of great help. Thanks a million . Cheers

[@abdessalembekri9205]

Cool 👍

[@peterningelgen278]

Dont Open your Palm tio the front. Keep your Hand down in front Inline with the shoulder. Start forces If your hand ist beneath your head, this with the high ellbow. do the Stroke completely till the end, and Push the water toward beneath your tows, right in the direction you com from. Have a Strom fixes core, watch the straight Line of your hips and the full Body. Keep your feet close together like an pigeon All will be fine and quick.

[@prototype4754]

Hi my pace is 1:35/100 m, it is a good pace for starting hip drive or should I continue focus on alignment and catch/pull? Thanks for the video

[@chinhvannguyen1685]

1 m/s...

[@christopherrogers3069]

So salsa dancing is like cross-training? ;)

[@EffortlessSwimming]

Yes! Haha

[@fazankhaliq4077]

Is he just kicking on one side? Is that ok? I think I find that more comfortable actually.

[@cinmac3]

I need to ask a question about swimming with a full face uni-mask -,. You very knowledgeable, but. Please let me know, if you have experience or might know.

[@JafuetTheSame]

I could stare in your eyes for hours...

[@Wheel333]

🙏🐬🙏

[@run3426]

You are so beautiful! You are so beautiful! You do not need to be skinny to be Beautiful! You are so beautiful! You are important and you do have worth and meaning! Jesus loves you! To everyone!

[@peterfrknpan6674]

Yeah. Ok. But what’s the high head position? Hi hey is he looking forward so much ?