Elementary Backstroke: How to Swim the Elementary Backstroke

The elementary backstroke is a foundational swimming stroke, alongside the [breaststroke](https://www.masterclass.com/articles/breaststroke-guide), sidestroke, front crawl, and freestyle. To perform the elementary backstroke, the swimmer faces upward and uses their arms and legs to propel themselves through the water. The elementary backstroke, while similar to the backstroke, is a more rudimentary swimming technique. The elementary backstroke involves a swimmer facing upward on their back and using symmetrical arm and leg movements. The backstroke, also known as the back crawl, involves different, asynchronous arm and leg movements. To perform the backstroke, the swimmer’s arm strokes are like slowly revolving wheels, and the leg movements create a continuous flutter kick. The elementary Backstroke is a great all-around swimming technique that can help build confidence and stamina in the water: 1. __The elementary backstroke is good for beginners__. This swimming stroke is an excellent choice for those learning to swim, as one’s face is above the water’s surface the entire time, making breathing easier. 2. __The elementary backstroke is a full-body workout__. The elementary backstroke uses various muscle groups in the lower and upper body, making it an all-around exercise. 3. __The movements are simple to remember__. All of the movements of this swimming stroke are symmetrical and synchronized, making the elementary backstroke more intuitive for swimmers. Below is a loose tutorial that can help you learn to swim the elementary backstroke. 1. To begin the elementary backstroke, start on your back. Lean your head back, so you are looking upward, with the top of your head pointing in the direction you want to swim. This is your starting position. It can help to pause here, and establish your equilibrium. 2. Bend your elbows and move your hands toward your armpits. At the same time, bend your knees, letting your feet drift downwards towards the bottom of the pool. 3. Now, extend your arms and legs. This is the intermediate body position, and it should roughly resemble an “X,” if you were observing yourself from above. Your hips should be just below the surface of the water, and your arms should not extend further than your head. 4. The next step is the power phase. Push your arms back towards your torso with your palms toward your thighs. At the same time, push your legs back toward each other to propel your body forward through the water. 5. Let yourself glide as you ready yourself for the next stroke. This is the recovery phase of the stroke. 6. Repeat the movement. Pay attention to your rhythm to determine how far each stroke propels you and how much time you can drift before coming to a stop. When learning the elementary backstroke, as with any swimming stroke, it is important to feel comfortable and confident in your swimming abilities. 1. __Get comfortable in the water__. Before learning any swim strokes, get comfortable in the water. Practice floating and treading water. Be in a place where you feel safe, such as in the shallow section of a pool. 2. __Consider swimming lessons__. Even if you’re an adult, it can be helpful to get a trained instructor’s guidance and input. It is useful to ensure you’re learning the correct way, and accelerate your proficiency with strokes. 3. __Try using a kickboard__. A kickboard can give you extra buoyancy and will occupy your arms while you focus on your legs. 4. __Practice in a pool__. It can help to practice in a pool since you’ll have the sides to touch or hold if you need them. After you hop in the water and warm up, position yourself near the side of the pool for comfort and stability. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Want to become a better athlete? The [MasterClass Annual Membership](https://www.masterclass.com/) provides exclusive video lessons from the world’s best athletes, including Serena Williams, Stephen Curry, Tony Hawk, Wayne Gretzky, Misty Copeland, and more. Learn how to do the elementary backstroke, one of the fundamental techniques of swimming.