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If you’ve ever watched swimmers glide gracefully on their backs, you’ve likely heard both terms — backcrawl and backstroke. Most people think they’re the same, and visually, they do appear similar. But under the surface, there’s a difference in intent, speed, and precision.
At Legendary Swimmers, we help swimmers understand these subtle distinctions — because mastering technique, not just motion, is what turns an average swimmer into a legendary one.
The backstroke is one of the four official competitive strokes — alongside freestyle, breaststroke, and butterfly. It’s unique because swimmers stay on their backs for the entire race.
Each movement is carefully regulated by competition rules: from body position to turns and finishes.
Arm Movement: Alternating circular motion — one arm recovers above the water while the other pulls beneath.
Kick: Fast flutter kick originating from the hips, not the knees.
Breathing: Natural and continuous, as the swimmer’s face stays above the water surface.
Body Position: Straight, streamlined, with hips kept high for minimal drag.
Used In: Olympic races — 50m, 100m, and 200m distances.
The backstroke is about power, precision, and performance — it’s swimming’s version of running a sprint on your back.
The backcrawl refers to the swimming motion itself — the technique of moving on your back with alternating arm recovery and flutter kicks. It’s the same fundamental movement used in backstroke, but without the strict rules of competition.
Formality: Informal, recreational, or therapeutic use.
Speed: Moderate to slow, depending on fitness goals.
Body Line: Slightly more relaxed; hips may drop a little below the water surface.
Ideal For: Endurance swimming, joint therapy, cool-down laps, and learning water balance.
The backcrawl is the everyday version of backstroke — perfect for those who swim for health, not medals.
| Feature | Backstroke | Backcrawl |
|---|---|---|
| Purpose | Competitive stroke | Recreational / fitness stroke |
| Precision | Strict and standardized (FINA rules) | Flexible and adaptable |
| Speed | High (1.4–1.6 m/s) | Moderate (1.1–1.3 m/s) |
| Body Position | Horizontal and streamlined | Relaxed, slightly dipped hips |
| Kick Rate | Fast and consistent | Slower and rhythmic |
| Rotation | Strong shoulder and core roll | Gentle body roll |
| Energy Demand | High-intensity | Moderate-intensity |
| Breathing | Timed and controlled | Natural and unstructured |
Both strokes build strength, coordination, and endurance — but your goal determines which one to use.
Go with the backstroke. It’s designed for speed and symmetry, essential for races and timed drills.
Focus on:
Consistent hip rotation
Tight flutter kicks
Streamlined head alignment
You’ll find advanced backstroke training guides and drills on LegendarySwimmers.com.
The backcrawl is your best friend. It:
Builds stamina without overloading joints
Enhances lung capacity through controlled breathing
Promotes shoulder and spinal flexibility
Offers low-impact recovery after intense sessions
If you’re looking for joint-friendly water workouts, explore our Aqua Fitness section at Legendary Swimmers.
Backcrawl is ideal because it:
Keeps your face above water (reducing anxiety)
Strengthens upper back muscles for better posture
Improves circulation with gentle movement
It’s especially beneficial for people with arthritis, shoulder tension, or limited mobility.
Engage the Core: Keep hips near the surface to reduce drag.
Stay Streamlined: A straight spine ensures efficient propulsion.
Kick from the Hips: Avoid bending the knees excessively.
Rotate, Don’t Twist: Use the core to roll side to side smoothly.
Use Gear Wisely: Fins, kickboards, and aquatic dumbbells from Legendary Swimmers can refine your stroke and build strength.
Try alternating 25m fast backstroke laps with 25m relaxed backcrawl for balanced endurance.
Over-rotating shoulders: Causes imbalance and zigzag motion.
Low hips: Increases drag, slowing you down.
Uneven arm recovery: Leads to misalignment and wasted energy.
Rushed breathing: Breaks rhythm and weakens stability.
Correction Tip: Film your stroke underwater or ask a coach to assess shoulder rotation angles — even small fixes make a big difference.
Both backcrawl and backstroke share impressive health benefits:
Strengthen shoulders, lats, and core muscles
Improve spine alignment and posture
Boost cardiovascular endurance
Encourage calm breathing rhythm
Provide low-impact movement for injury recovery
Swimming on your back is therapeutic and technical — a rare combination in fitness.