The double arm backstroke is an excellent drill that helps swimmers build strength and refine form in the backstroke. Whether you are a beginner learning basic coordination or an advanced swimmer looking to polish your stroke, this guide provides detailed steps for mastering the technique.
Double Arm Backstroke: Underwater Recovery (Beginner Focus)
The first stage of this drill focuses on maintaining continuous momentum by recovering the arms underwater. This helps build core strength and awareness of proper hand entry.
Step-by-Step Guide
- Start with a strong streamline push off from the wall.
- When at the surface, begin by keeping your hands in a streamlined position and pulling them out to your sides.
- While pulling down, focus on keeping your fingertips pointing toward the sides of the pool. Remember that proper hand placement is key to maximizing propulsion.
- As you pull, allow your elbows to bend slightly towards the bottom of the pool.
- Your hands should stay at or near body level throughout the pull, ensuring your fingertips point toward the outside walls of the pool.
- Complete the arm pull when your hands reach the hips.
- Smoothly bring your hands up to a streamlined position, similar to a breaststroke pullout recovery. It is crucial to keep the hands <strong>in</strong> the water and not let them go over the body. (If the hands exit the water, the body will tend to sink underwater, disrupting your glide.)
Advanced Double Arm Backstroke: Out-of-Water Recovery
Once you are comfortable with the underwater recovery, you can progress to the more advanced version that incorporates a full out-of-water recovery. This simulates race conditions and builds endurance.
Key Points for Progression
- The main points remain similar to the underwater recovery phase.
- Maintain a high body position with a strong, consistent kick.
- Begin the pull from a streamlined position.
- When pulling, ensure your hands and fingers point toward the outside walls of the pool from your perspective.
- Recover with straight arms over the body. Crucially, keep a strong kick going throughout this entire phase to remain high at the surface.
Video Demonstration and Common Mistakes
Watching proper form is essential for mastering any stroke. Pay close attention to how the hands enter and exit the water.
Notice in this video how the pull is done with elbows bent too much, and the hands do NOT point to the sides. In the video, you'll see the swimmer making the old “S” curve with the hand. Remember that efficient backstroke relies on straight, powerful pulls!
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