Swimming
Backstroke Double-Arm Drill
The Backstroke Double-Arm Drill uses simultaneous arm strokes while you float on your back. It develops control of the underwater pull and your body position.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with your arms resting beside your thighs.
- Start a steady flutter kick.
- Lift both straight arms together out of the water toward the space above your head.
- Enter both hands into the water little fingers first.
- Bend your elbows to position your palms toward your feet.
- Press the water toward your feet until both hands return beside your thighs.
Form cues
- Keep your hips near the surface
- Kick small from your hips
- Breathe steadily throughout
- Keep both sides moving evenly
Common mistakes
- Crossing hands behind your headPlace each hand in line with its shoulder rather than reaching across your centerline.
- Lifting your headLook straight upward with your ears in the water to avoid sinking your hips.
- Rushing the arm cycleUse a brief pause at your thighs to reset before the next recovery.
Safety
Forcing both arms overhead can irritate your shoulders, especially as you tire. Swimming faceup limits your view of the wall and other swimmers, while fatigue can make staying afloat difficult.
- Use a lifeguarded pool with enough clear space for both arms.
- Locate the backstroke flags and wall before starting; slow down as you approach the end.
- Keep the overhead reach within a pain-free range.
- End the interval at the wall before fatigue disrupts your ability to stay afloat.
If you cannot float comfortably on your back or have shoulder pain with overhead movement, choose an arms-at-sides kicking drill; seek physiotherapy advice for shoulder symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Swim at an easy pace, prioritizing controlled strokes rather than a fast time.