Swimming
Backstroke Start
The backstroke start is a backward racing launch from the pool wall into a streamlined entry and underwater breakout. It develops explosive leg drive and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Grasp the backstroke starting grips from inside the pool, facing the wall.
- Place both feet firmly against the wall below the surface, about hip-width apart.
- Pull yourself into a compact crouch near the wall.
- Launch backward from the wall with a strong leg push.
- Reach both arms overhead into a narrow streamline.
- Enter hands first on a shallow backward arc.
- Dolphin-kick underwater toward the surface.
- Surface into your first backstroke arm stroke.
Form cues
- Lift your hips through takeoff.
- Squeeze your ears between your arms.
- Keep your neck long.
Common mistakes
- Holding the grips too longRelease the grips as your leg push begins to carry you away from the wall.
- Launching too steeplyDirect your push backward across the water rather than mostly upward.
- Entering with tucked kneesStraighten your legs for entry so your feet follow your trunk through the water.
Safety
A poorly controlled backward entry can cause serious head or neck injury through contact with the wall or pool bottom. Slipping feet or a loose grip can disrupt the launch.
- Practice only under direct supervision from a qualified swimming instructor after completing the facility's required racing-start progression.
- Use only a designated start area that meets the facility's depth rules, with secure starting grips and no swimmers or obstacles in the entry path.
- Keep your toes off the gutter; swim clear of the landing area before stopping after each attempt.
- Break the surface before 15 meters and before breathing discomfort; never hyperventilate before starting.
If you have neck, back, or shoulder pain, or cannot reliably control an underwater breakout, get appropriate professional guidance before attempting this start.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swimming Starting Block
Sets and reps
- Sets
- 3–5
- Target
- 1 rep
- Rest
- 1 min 30 sec
Treat each repetition as skill practice, allowing full recovery and feedback before the next attempt.