Breaststroke swimming stands as one of the oldest and most beloved swimming techniques in the world. Dating back to ancient Egypt and possibly even the Stone Age, this distinctive stroke has remained a cornerstone of aquatic training for centuries. Whether you’re a complete beginner taking your first strokes or a competitive swimmer looking to refine your technique, understanding breaststroke is essential for becoming a well-rounded swimmer.
Unlike faster strokes like freestyle, breaststroke offers unique advantages that make it ideal for swimmers of all ages and abilities. Its slower, more controlled pace allows you to keep your head above water for extended periods, making it perfect for recreational swimming, water safety, and building confidence in the water.
What Is Breaststroke Swimming?
Breaststroke is a swimming style performed on your chest with no rotation of the torso. The swimmer’s arms move symmetrically in a circular motion while the legs execute a distinctive “frog kick” or “whip kick.” This coordinated movement creates a rhythmic pattern of pull, breathe, kick, and glide that propels you through the water efficiently.
As the slowest of the four competitive swimming strokes, breaststroke might seem less exciting than its faster counterparts. However, this perception couldn’t be further from the truth. Breaststroke demands exceptional timing, coordination, and technique, making it one of the most technically challenging strokes to master at competitive levels.
Breaststroke Swimming Technique: Step-by-Step Guide
Mastering proper breaststroke swimming technique requires understanding each component of the stroke cycle. Let’s break down the essential elements step by step.
1. Body Position and Streamline
Your breaststroke begins and ends in a streamlined position. This is where your body becomes as flat and hydrodynamic as possible in the water:
- Keep your body horizontal with minimal slope
- Position your head in neutral alignment with your spine
- Extend your arms forward with hands together
- Keep your legs straight and together behind you
- Maintain high hips to reduce drag
Proper body position is crucial because breaststroke creates more resistance than other strokes due to the forward recovery of both arms and legs underwater. Small improvements in body positioning can lead to significant speed gains.
2. The Arm Pull (Catch and Pull Phase)
The arm movement in breaststroke consists of three distinct phases:
Catch Phase:
- Start with arms fully extended in streamline
- Turn your palms outward slightly, pitching them down
- Press your hands outward and downward simultaneously
- Keep your hands slightly wider than shoulder-width
Pull Phase:
- Bend your elbows to create an Early Vertical Forearm (EVF) position
- Pull your hands back toward your chest in a circular motion
- Keep your elbows elevated above your hands
- Engage your chest (pectoralis) and back (latissimus dorsi) muscles
- Pull until your hands reach nose level
Recovery Phase:
- Bring your hands together under your chin
- Shoot your arms forward, slicing through the water
- Return to the streamlined position with arms extended
Remember: Your arms must recover underwater in breaststroke – no part of your arms should break the surface during recovery.
3. The Breaststroke Kick (Frog Kick)
The breaststroke kick provides the majority of propulsion in this stroke. Here’s how to execute it properly:
Step 1 – Heel Recovery:
- Flex your feet (toes toward shins)
- Pull your heels up toward your buttocks
- Keep your knees relatively narrow (no wider than shoulders)
- Avoid bringing your knees to your chest
Step 2 – Feet Positioning:
- Turn your feet outward (dorsiflexion)
- Point your toes outward like a ballet dancer
- Maintain flexed ankles throughout the kick
Step 3 – The Kick:
- Sweep your legs backward in a circular motion
- Press outward and around with power
- Snap your legs together explosively
- Finish with legs straight and together in streamline
Step 4 – The Glide:
- Hold the streamlined position for 1-2 seconds
- Let the momentum carry you forward
- Keep your body taut and hydrodynamic
The kick mantra: “Up, out, around, together!”
4. Breathing Technique
Proper breathing timing distinguishes good breaststrokers from great ones:
- Inhale as your arms complete the pull phase
- Lift your head naturally with your shoulders (not separately)
- Keep your chin close to the water surface
- Take a quick breath through your mouth
- Drop your head back down as your arms extend forward
- Exhale underwater through your nose and mouth during the glide
Common Mistake: Lifting your head too high causes your hips to drop, creating excessive drag and slowing you down significantly.
5. Timing and Coordination
Perfect timing transforms individual movements into fluid, efficient breaststroke swimming:
The Pattern: Pull → Breathe → Kick → Glide
- Arms pull while legs remain streamlined
- Breathe as arms finish pulling and before recovery
- Legs kick as arms shoot forward
- Glide with everything streamlined together
Think of it rhythmically: “Pull – Breathe – Kick – Glide” or count “One, Two, Three-four-five” to establish proper timing.
Step-by-Step Breaststroke Swimming for Beginners
If you’re just learning breaststroke, follow this progressive approach:
Week 1-2: Isolate the Kick
- Hold a kickboard or pool noodle
- Practice just the leg movement
- Focus on proper foot positioning and the “frog kick” motion
- Glide after each kick
Week 3-4: Add the Arms
- Practice arm movements while standing in shallow water
- Combine arms and legs slowly, one complete stroke at a time
- Use a pull buoy between legs to isolate arm work
Week 5-6: Coordinate Breathing
- Add breathing to your arm movements
- Practice the “pull-breathe-kick-glide” pattern
- Start with face-down swimming, adding breath every 2-3 strokes
- Progress to breathing every stroke
Week 7-8: Full Stroke Integration
- Swim complete stroke cycles with proper timing
- Focus on the glide phase
- Work on maintaining streamline position
- Gradually increase distance and efficiency
Pro Tip: Don’t rush the learning process. Breaststroke requires patience and practice. Many swimmers find timing to be the most challenging aspect, so take time to develop muscle memory for each phase.
Breaststroke Swimming Benefits
Swimming breaststroke offers numerous advantages for physical fitness, mental health, and overall wellbeing:
1. Full-Body Muscle Development
Breaststroke engages virtually every major muscle group in your body, making it an exceptional total-body workout. The combination of arm pulling and leg kicking creates balanced muscular development.
2. Enhanced Cardiovascular Fitness
The extended arm and leg movements require substantial energy output, elevating your heart rate and improving cardiovascular endurance. Regular breaststroke swimming strengthens your heart and increases lung capacity.
3. Low-Impact Exercise
Unlike high-impact activities such as running, breaststroke provides an excellent workout without stressing your joints. The kick movement is particularly gentle on the knees, making it ideal for:
- Older adults
- People recovering from injuries
- Those with arthritis or joint conditions
- Anyone seeking low-impact cardiovascular exercise
4. Improved Posture
The stroke requires you to maintain a neutral head, neck, and spine position. As you strengthen your upper back muscles, improved posture naturally follows. This benefit extends beyond the pool, helping counteract the effects of prolonged sitting.
5. Mental Health Benefits
The rhythmic, repetitive nature of breaststroke creates a meditative effect. Combined with controlled breathing patterns, swimming can:
- Reduce stress and anxiety
- Promote relaxation
- Release endorphins
- Improve overall mood
- Provide mental clarity
6. Beginner-Friendly Learning Curve
Breaststroke remains one of the easiest strokes for beginners to learn. The ability to keep your head above water throughout most of the stroke builds confidence and comfort in aquatic environments.
7. Versatility for All Fitness Levels
You can modify breaststroke intensity to match your fitness goals:
- Swim slowly for active recovery
- Increase tempo for cardiovascular training
- Add resistance tools for strength building
- Practice technique drills for skill refinement
Muscles Used in Swimming Breaststroke
Understanding which muscles power your breaststroke helps you train more effectively and prevent injuries. Breaststroke engages both upper and lower body muscle groups in a coordinated effort.
Upper Body Muscles
Chest Muscles (Pectoralis Major and Minor):
- Primary muscles during the arm pull
- Contract during the catch and pull phases
- Generate power as you sweep water backward
Back Muscles (Latissimus Dorsi):
- The largest upper body muscles
- Essential for the pulling motion
- Work with chest muscles to create propulsion
Shoulder Muscles (Deltoids):
- Stabilize your shoulders throughout the stroke
- Assist with arm recovery and positioning
- Help maintain proper form
Arm Muscles:
- Biceps and Triceps: Power the arm pull and recovery
- Brachialis and Brachioradialis: Support elbow flexion and forearm movements
- Coordinate complex arm motions
Core Muscles
Abdominal Muscles (Rectus Abdominis and Obliques):
- Stabilize your body position
- Connect hip and shoulder movements
- Prevent excessive arching or rounding of the spine
- Critical for maintaining streamline
Hip Muscles:
- Support the undulating body motion
- Connect upper and lower body movements
- Essential for the gliding phase
Lower Body Muscles
Quadriceps (Thigh Muscles):
- Power the extension phase of the kick
- Generate force during the “snap together” motion
- Heavily engaged throughout the leg movement
Hamstrings:
- Flex your knees during heel recovery
- Work with quadriceps for balanced leg movement
- Essential for bringing heels toward buttocks
Glutes (Gluteus Maximus):
- Provide explosive power for the kick
- Generate the sweeping motion of legs
- Support hip stability
Calf Muscles (Gastrocnemius and Soleus):
- Control ankle flexion and extension
- Critical for proper foot positioning
- Enable the “whip” action of the kick
Foot and Lower Leg Muscles:
- Tibialis posterior and other intrinsic foot muscles
- Maintain dorsiflexion (flexed foot position)
- Essential for maximizing propulsion
The breaststroke kick particularly targets the lower body, making it the most leg-intensive of the four competitive strokes. Research suggests the kick provides approximately 60-70% of total propulsion in breaststroke, compared to just 10-15% in other strokes.
Common Breaststroke Swimming Mistakes and How to Fix Them
Mistake 1: Pulling Too Far Back
The Problem: Many beginners pull their arms past their hips, creating excessive drag and disrupting timing.
The Fix: Keep your pull short and efficient. Stop pulling when your hands reach nose or chest level, then immediately shoot them forward.
Mistake 2: Wide Knee Position
The Problem: Kicking with knees wider than shoulders creates a “speed brake” effect and increases drag dramatically.
The Fix: Keep your knees relatively narrow (no wider than shoulders) throughout the kick. Focus on hip rotation rather than knee separation.
Mistake 3: Lifting Head Too High
The Problem: Raising your head high out of the water causes hips to sink, legs to drag, and efficiency to plummet.
The Fix: Lead with your forehead, keeping your eyes at a 45-degree angle. Let your shoulders naturally lift your head just enough to breathe.
Mistake 4: Poor Timing
The Problem: Simultaneous arm and leg movements negate each other’s propulsion, creating dead spots in your stroke.
The Fix: Follow the “pull-breathe-kick-glide” sequence strictly. Your kick should begin as your arms shoot forward, not during the pull.
Mistake 5: Skipping the Glide
The Problem: Rushing into the next stroke wastes the momentum generated by your kick.
The Fix: Hold the streamlined position for 1-2 seconds after each kick. Use this “free speed” to rest between stroke cycles.
Mistake 6: Incorrect Foot Position
The Problem: Pointed toes or insufficient dorsiflexion reduces kick effectiveness by 50% or more.
The Fix: Flex your feet aggressively, pulling toes toward shins. Turn feet outward before kicking. Think “flat feet” throughout the kick.
Advanced Breaststroke Techniques
The Pull-Out
The pull-out is performed after every start and turn in competitive breaststroke:
- Push off the wall in perfect streamline
- Hold the streamline until you begin to slow
- Execute one powerful dolphin kick (allowed as of 2024 rules)
- Perform one large pull-down with both arms past your hips
- Complete one breaststroke kick
- Return to streamline and surface
Mastering the pull-out can significantly improve your race times, as it allows you to maintain underwater momentum longer than surface swimming.
Undulation
Elite breaststrokers use body undulation to minimize drag and maximize efficiency:
- Your head and chest rise during breathing
- Your hips rise as your head drops
- Create a wave-like motion through your body
- Time undulation with your arm and leg movements
This rhythmic rise and fall reduces resistance by keeping your body moving through, rather than over, the water.
Training Tips for Breaststroke Swimming
Drills to Improve Your Stroke
1. Kick-Only with Board:
- Hold a kickboard
- Focus entirely on leg technique
- Work on flexibility and power
2. Pull-Only with Buoy:
- Place a pull buoy between your legs
- Isolate arm technique
- Develop upper body strength
3. Three Kicks, One Pull:
- Take three kicks for each arm pull
- Emphasizes kick power
- Improves timing awareness
4. Vertical Kicking:
- Tread water using only breaststroke kick
- Keep hands out of water
- Develops leg strength and endurance
5. Underwater Breaststroke:
- Swim entire lengths underwater
- Focuses on streamline and efficiency
- Builds breath control
Breaststroke in Competition
In competitive swimming, breaststroke appears in several race formats:
Individual Events:
- 50m/50y Sprint
- 100m/100y Middle Distance
- 200m/200y Distance
Medley Events:
- Individual Medley (IM): 200m/200y or 400m/400y
- Medley Relay: 200m/200y or 400m/400y (breaststroke is the third leg)
Race Strategy:
- 50m: All-out sprint requiring pure speed and power
- 100m: Balance of speed and technical precision
- 200m: Endurance race with strategic pacing
Competition Rules
Key rules for competitive breaststroke include:
- Both hands must touch the wall simultaneously during turns
- Arms must recover underwater
- Head must break the surface once per stroke cycle (except after start/turn)
- Kicks must be simultaneous and symmetrical
- One dolphin kick allowed during pull-out
The History and Evolution of Breaststroke Swimming
Breaststroke boasts a rich history spanning thousands of years:
Ancient Origins:
- Cave paintings in Egypt (Wadi Sora) depict breaststroke-like swimming
- Babylonian bas-reliefs show similar techniques
- Likely inspired by observing frogs swimming
Early Documentation:
- 1538: Nicolas Wynman writes the first swimming book featuring breaststroke
- 1696: Melchisédech Thévenot describes modern-looking breaststroke technique
- 1774: John Zehr promotes breaststroke for drowning prevention
Competitive Evolution:
- Pre-1870s: Breaststroke dominates competitive swimming in Europe
- 1875: Captain Matthew Webb swims English Channel using breaststroke
- 1904: First Olympic breaststroke events
- 1930s: Swimmers begin recovering arms over water
- 1953: Butterfly separated as distinct stroke; breaststroke limited to underwater recovery
- 1987: Rule changed allowing head to submerge between strokes
- 2024: One dolphin kick allowed during pull-out
Each rule change has influenced how the stroke is performed, generally leading to faster times and more efficient techniques.
Frequently Asked Questions
Q: Why is breaststroke the slowest stroke? A: Breaststroke creates the most drag because both arms and legs recover forward underwater, and there’s a stop-start nature to the stroke cycle. This resistance makes it slower than other strokes.
Q: How many calories does breaststroke burn? A: Breaststroke burns approximately 450-600 calories per hour for a 155-pound person at moderate intensity, and 700-900 calories per hour at vigorous intensity.
Q: Can breaststroke hurt your knees? A: When performed correctly with proper technique, breaststroke is gentle on knees. However, incorrect technique (especially excessive knee separation or improper foot positioning) can stress knee joints. This condition is sometimes called “breaststroker’s knee.”
Q: How can I improve my breaststroke kick? A: Focus on ankle flexibility, keeping knees narrow, proper foot dorsiflexion, and explosive leg snapping. Regular practice of kick-only drills and flexibility exercises will show significant improvement.
Q: Should I breathe every stroke in breaststroke? A: For recreational swimming, breathing every stroke is standard. In competitive swimming, some sprinters may breathe every other stroke to reduce drag, but most swimmers breathe every stroke even in races.
Conclusion: Mastering Your Breaststroke Swimming Technique
Breaststroke swimming represents a perfect blend of efficiency, power, and technique. Whether you’re drawn to its gentle pace, full-body workout benefits, or technical challenges, this ancient stroke offers something for every swimmer.
Remember these key principles:
- Body position is paramount – high hips and streamline create efficiency
- Timing trumps power – perfect coordination beats raw strength
- The kick drives the stroke – invest time in mastering your leg technique
- Glide equals speed – use the momentum from each stroke cycle
- Patience pays off – technique development takes consistent practice
Start with the basics, progress gradually, and focus on quality over quantity. Whether your goal is recreational fitness, competitive success, or simply becoming a more confident swimmer, breaststroke provides an excellent foundation for aquatic proficiency.
The water awaits – it’s time to refine your breaststroke swimming technique and discover why this timeless stroke has captivated swimmers for thousands of years. With dedication and proper technique, you’ll soon be gliding through the water with the grace and efficiency of the world’s elite breaststrokers.
Ready to dive in? Start with the body position, master the kick, coordinate your arms and breathing, and before you know it, you’ll be swimming breaststroke with confidence and style. The journey to breaststroke mastery begins with a single stroke – make it count!
Remember: Consistency is key in swimming. Aim for 2-3 practice sessions per week, focus on technique before speed, and enjoy the process of becoming a better swimmer. Happy swimming!
