Swimming
Butterfly Open Turn
The butterfly open turn links a two-hand wall touch to a quick rotation, push-off, and return to swimming. It develops turn timing, coordination, and leg drive.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Swim butterfly toward the wall.
- Touch the wall simultaneously with both hands separated.
- Release one hand toward the direction you will swim.
- Rotate toward your released hand with your knees tucked toward your chest.
- Plant your feet on the wall with your knees bent.
- Sweep your remaining hand over the water to meet your other hand overhead.
- Push off on your stomach into a streamlined glide.
- Resume butterfly at the surface after a short sequence of underwater dolphin kicks.
Form cues
- Keep your hips close to the wall.
- Take a quick breath during the rotation.
- Squeeze your upper arms beside your ears.
Common mistakes
- Gliding too far into the touchAdjust your final strokes so you reach the wall without a long pause or cramped arm position.
- Pulling yourself upwardKeep the rotation low rather than using the wall to lift your chest out of the water.
- Pushing toward the pool bottomPlace your feet at a depth that sends you away from the wall nearly horizontally.
Safety
A mistimed approach or poorly aimed push-off can cause a collision with the wall or pool bottom. Extending the underwater phase while fatigued increases the risk of blackout and drowning.
- Practice in a lifeguarded pool with the wall and outgoing lane clear.
- Start at low approach speed in water deep enough for your push-off path.
- Never hyperventilate or use repeated turns as breath-hold training.
- Surface as soon as you need air; for a legal butterfly turn, your head must break the surface by 15 meters.
If you cannot swim butterfly comfortably or the turn causes shoulder, neck, or knee pain, choose slower wall-only practice or seek qualified guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–4
- Target
- 4–6 reps
- Rest
- 1 min
Count one approach, turn, and breakout as one rep, with easy swimming between attempts.