Moving forward and butterfly. We switch from the head-lead body dolphin to the hand-lead body dolphin as the hands get extended over the head.

You'll see that they have a tendency of locking up the chest a little bit more. So now you'll feel a little bit more engagement from the hips. The hips rise and fall with the movement of the body, which causes the thighs to rise and fall. There'll be a slight bend in the knees. And it's very important that you remember not to lead this from the feet or the kick, allow the feet to follow as far as body position is concerned. Pay particular attention to the hands.

The hands should be engaged with or on the surface of the water, not out of the water. If they're out of the water, that means the body is heading uphill.

You can do this exercise in position-11 or in Streamline. Try to make sure that you're driving this from the hips and allowing the legs to flow and follow. Do not drive this from the feet. Keep the hands in touch with the surface of the water to make sure that your body line is correct.

Sign In to watch video

Kick on your back hands extended