Rotation, rotation, rotation.  In backstroke, it lets you cut through the water, making it easier for the arms and legs to generate power.

Except for the head, everything rotates when you swim backstroke.  In this side view, imagine that there’s an axis running from the top of my spine all the way to my toes.   Everything rotates around this axis – my torso, my hips, even my legs and feet. 

Let’s slow this down and look at one piece at a time.

In this clip, watch my shoulders.  Notice that each shoulder clears the water as the hand begins to recover.  It’s almost as if I pop the shoulder to begin the recovery.

One way to think about this is to shrug your shoulder to your chin.  Begin the shrug as soon as your hand exits the water.   

By popping the shoulder, you automatically rotate your torso, and become more streamlined in the water.  

**Common Error**
If you swim flat on your back, as this swimmer is doing, your body is like a barge plowing through the water.  

By popping the shoulder and rotating the torso, you create less resistance and generate more propulsion.

In this next clip, watch my suit.  You can see that I rotate my hips from one side to the other.  It’s a quick, complete movement.  I’m on my right side before my right hand enters the water.  /  I’m on my left side before my left hand enters the water.  

Here’s another view that shows the timing.   The hip rotation is a big movement, and it happens early in the stroke cycle. 

Let’s slow that down even more.  In this series of freeze-frame shots, you can see that I’m on my side before the hand enters the water.  

Let’s go back to the side view.  If I’m on my side when the hand enters, I can catch the water quicker…and at a deeper angle than if I were flat on my back.
 
Your hips and torso should rotate at the same time, and here’s a drill that can help you work on that.  It’s called Shoulder Pop.  Start by kicking flutter kick on your side with one arm extended.  Lift your bottom hand slightly, then POP the shoulder of your extended arm as you pull and rotate to your other side.  Hold for a few seconds, then pop and roll to the other side.

Rotate your hips at the same moment you pop the shoulder.  Exaggerate the rotation.  If your hips rotate, it’s easier for your shoulder to clear.  Try to cut through the water on your side.  This creates less drag and allows for more power.

In this next clip, watch my feet.  Notice how they follow the rotation of my torso and hips.  

They kick for three beats to one side, then three beats to the other side.   Everything moves together – torso, hips, and feet.   This kind of full-body rotation allows me to cut cleanly through the water, and actually generates propulsion.

Here’s a drill that’s extremely basic but gets the job done for working on hip rotation.  Kick flutter kick on your back with your hands at your sides.  Kick for several beats with your hips and feet tilted to one side, then rotate and kick for several beats on the other side.  Exaggerate the rotation of your legs and feet.  Rotate cleanly and completely.

If you look like this…you’re twisting your hips but not really rotating.  You’re still pretty much flat on your back, and your feet are kicking straight up and down.

Remember…backstroke is all about rotation.  It’s what drives you through the water.  Rotate everything at once – torso, hips, and feet.



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