The 5 Backstroke Mistakes Every Beginner Makes

Here are the mistakes to avoid:

Mistake #1 - Keeping chin down

Too many times I have seen students keeping their chin down and looking at the splash they make with their feet.

The best head position when swimming backstroke is a neutral head position, and the eyes should be looking up toward the ceiling instead.

Mistake #2 - Sinking hips

This one is also common and is related to the previous one. If your chin is down your hips will sink too, creating a body position in the water where the is too much drag.

So, you have to remember to keep your tummy up.

Mistake #3 - Kicking with bent knees

Kicking with bent knees is inefficient, the result will be too many splashes and you most likely will remain in the same spot, moving like a turtle.

Instead, try and keep long legs ( a slight bend in the knee is fine) point your feet like a "ballerina" and start the kick from your hips.

Mistake #4 - Lack of body rotation

If you are a beginner, you probably swim flat on your back with both of your shoulders into the water.

Backstroke rotation is the rotation of the shoulders, hips and torso around the long axis of your body.

Mistake#5 - Resting arm by your side after pulling

Taking one arm stroke at a time and only moving the other arm when you finish pulling is another common mistake.

Your arms instead should be working simultaneously. One arm is performing a strong, bent arm pull below the surface, while the other arm is performing a smooth, straight-arm recovery over the water.