For many swimmers, “backstroke” and “backcrawl” sound interchangeable. After all, both are performed on the back, both involve alternate arm pulls, and both keep your face above the surface.
But in swimming, subtle differences make a huge impact. Whether you train for competition or swim for health, knowing the contrast between these two techniques can help you swim smarter.
At Legendary Swimmers, we break down these distinctions so every swimmer — from beginner to elite — can choose the stroke that fits their goals.
What Is the Backstroke?
The backstroke is one of swimming’s four official competitive strokes. It’s fast, technical, and regulated by international standards. Swimmers race on their backs using a smooth, alternating arm recovery and a consistent flutter kick.
Key Backstroke Characteristics:
Body Position: Flat, streamlined, and aligned with the water’s surface.
Arm Action: Alternating circular motion — one arm enters as the other exits.
Kick: Rapid flutter from the hips for propulsion.
Breathing: Free breathing since the face stays above water.
Goal: Achieve maximum speed with minimal drag.
Backstroke swimmers compete in 50m, 100m, and 200m events at the Olympic level — proving that it’s a stroke built for power and precision.
What Is the Backcrawl?
The backcrawl uses the same mechanics as backstroke but removes competitive constraints. It’s the stroke most recreational swimmers use when practicing on their backs.
Key Backcrawl Features:
Technique: Relaxed form with softer shoulder rotation.
Pace: Moderate, sustainable for long swims.
Kick Rate: Slower flutter kick for energy conservation.
Purpose: Comfort, fitness, recovery, and therapy.
Breathing: Natural, unrestricted breathing pattern.
If backstroke is about speed and accuracy, backcrawl is about fluidity and ease.
Backstroke vs Backcrawl: A Detailed Comparison
CategoryBackstrokeBackcrawlPurposeCompetition and speedFitness and relaxationBody LineStreamlined and flatSlightly curved and relaxedArm RecoveryStrict techniqueNatural, flowing motionKick IntensityFast and powerfulGentle and steadyRotationControlled shoulder rollMinimal torso rollEnergy DemandHighModerateBest ForRaces, drills, and performance trainingEndurance, recovery, and therapy
Which Stroke Is Easier to Learn?
If you’re a beginner, start with the backcrawl. It’s forgiving, natural, and doesn’t demand perfect form. You can breathe easily and focus on building water confidence.
Once you develop comfort, transition to backstroke to refine precision, coordination, and body control.
🏊♂️ Pro Tip: Use swim fins or a pull buoy from Legendary Swimmers to improve kick rhythm and balance.
Technique Tips to Improve Both Strokes
Keep Hips Up: Engage your core to stay level with the surface.
Kick from the Hips: Avoid bending knees excessively.
Rotate Smoothly: Roll shoulders and hips together for balance.
Relax Your Neck: Keep eyes focused on the ceiling or sky.
Use Breathing to Stay Calm: Inhale through the mouth, exhale slowly.
Alternating 25m backstroke laps with 25m backcrawl helps train both technique and endurance simultaneously.
Benefits of Swimming on Your Back
Both strokes build a strong, resilient swimmer.
Here’s why they’re a must in every training plan:
Physical Benefits:
Strengthens shoulders, core, and legs
Improves posture and spine alignment
Boosts cardiovascular endurance
Enhances flexibility in the upper body
Burns 400–600 calories per hour
Mental Benefits:
Promotes calm and rhythmic breathing
Reduces anxiety through steady floating
Builds water confidence and relaxation
If you’re aiming for long-term swimming fitness, combine both strokes for a balanced workout routine.
Common Mistakes to Avoid
Even experienced swimmers make technical errors:
Over-rotating shoulders: Causes imbalance.
Low hips: Creates drag and slows speed.
Uneven arm timing: Reduces rhythm and propulsion.
Tight breathing: Increases fatigue quickly.
Correct these by filming your swim or working with a coach to analyze body positioning.
FAQs
1. What’s the main difference between backstroke and backcrawl?
Backstroke is competitive; backcrawl is recreational and less strict.
2. Which is faster — backstroke or backcrawl?
Backstroke is faster due to stronger kicks and streamlined form.
3. Can beginners learn backstroke easily?
It’s best to start with backcrawl, then progress to backstroke for precision.
4. Which stroke is better for endurance?
Backcrawl, because it’s easier to maintain for longer distances.
5. Is backstroke good for the spine?
Yes, it strengthens the back muscles and supports good posture.
Conclusion: Two Styles, One Goal — Fluid Mastery
Both backcrawl and backstroke teach control, rhythm, and grace in water.
Choose backcrawl to build endurance and confidence, and backstroke to chase precision and performance.
Either way, you’ll strengthen your body, improve your coordination, and develop the poise of a Legendary Swimmer.
Explore more swimming comparisons, gear guides, and expert tips at LegendarySwimmers.com.
