Swimming
Backstroke with Hand Paddles
Backstroke with hand paddles adds resistance to the underwater pull, training upper-body strength and control while you swim on your back.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Secure the paddles to your hands using their straps.
- Push off the wall on your back with your arms extended overhead.
- Start a small, continuous flutter kick.
- Enter one hand into the water overhead, little finger first.
- Bend that elbow underwater to position your palm toward your feet.
- Press the water toward your feet until your hand reaches your hip.
- Alternate arm strokes for the target distance, recovering each arm straight over the water.
- Finish with a controlled hand touch on the wall while remaining face up.
Form cues
- Roll your shoulders and hips together.
- Keep your head still.
- Keep wrists aligned with forearms.
- Breathe steadily throughout.
Common mistakes
- Crossing over behind your headKeep each hand entry on its own shoulder-width track rather than reaching across your midline.
- Pulling with a straight armLet your elbow bend during the underwater pull instead of sweeping your arm in a wide arc.
- Sitting low in the waterBring your hips toward the surface rather than lifting your head to look toward your feet.
Safety
Paddles increase force on your shoulders, especially when fatigue disrupts your pull. Swimming face up limits your view of the wall and other swimmers, while exhaustion in water can lead to drowning.
- Use small paddles only after you can swim the same distance comfortably without them.
- Swim in a lifeguarded pool lane following the posted lane direction.
- Learn your approach distance from the backstroke flags without paddles before using them near the wall.
- End the interval if shoulder pain develops or you lose control of the paddles.
If you have an existing shoulder injury or painful overhead movement, ask a physiotherapist or doctor before adding paddles.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
- Swim Hand Paddles
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Use an easy pace rather than sprinting against the added resistance.