Swimming
Breaststroke Open Turn
The breaststroke open turn uses a two-hand wall touch, a compact pivot, and a push-off to reverse direction. It develops swimming coordination and leg drive off the wall.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Swim breaststroke toward the wall.
- Touch the wall with both hands simultaneously, keeping your hands separated.
- Release one hand toward the opposite end of the lane.
- Draw your knees toward your chest.
- Place your feet against the wall with your knees bent, hips turned sideways, and body facing back down the lane.
- Swing your remaining hand past your ear to meet your other hand overhead.
- Push away underwater on your stomach with your arms extended overhead.
- Return to surface breaststroke after a short glide.
Form cues
- Keep your head low through the pivot.
- Squeeze your ears between your arms.
- Inhale while your face clears the water.
Common mistakes
- Staggered wall contactTime your final stroke so neither shoulder reaches the wall ahead of the other.
- Feet too close togetherPlant your feet about hip-width apart for a stable push-off.
- Lifting yourself up the wallUse your wall hand as a light pivot point rather than pulling your torso out of the water.
Safety
A rushed approach or poorly aimed push-off can cause a collision with the wall or pool bottom. Prolonged underwater breath-holding can cause loss of consciousness and drowning.
- Practice in a lifeguarded pool with a clear wall and enough depth for a shallow underwater push-off.
- Begin at easy speed before adding a forceful push-off.
- Never hyperventilate before the drill; surface immediately if you need air or feel distressed.
- End the set if fatigue makes your wall contact or foot placement unreliable.
Get swimming instruction first if you cannot comfortably swim breaststroke or control a brief underwater glide.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Count each wall turn as one rep; add the underwater breaststroke pullout only after the basic turn is consistent.