• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Swim Basics: A Beginner’s Guide to the Breaststroke

Find out how to master the breaststroke by establishing the correct body position.

Written by Shawn Gerber Last updated on Nov 22, 2021

In part one of my swim basics series, I wrote about the benefits of including different strokes into your routine. Doing so helps minimize overuse injuries and spices up your regular dip in the pool. Backstroke was the first stroke suggested, thanks in large part to its easy learning curve and utility in open water situations.

Today, we will dive into the breaststroke and discuss how to master it as quickly as possible. Several aspects of the stroke stand out from the crowd, but as always, establishing the correct body position is paramount to success.

Body Position

What stands out about the breaststroke is how straightforward it is, and I mean that literally. Where the breaststroke differs from freestyle and backstroke is the utter lack of rotation. The body remains in a flat position throughout the whole movement. This saves newcomers a lot of frustration and allows for a much easier time mastering the core body position.

Speedo Swim Technique - Breaststroke - Created by Speedo, Presented by ProSwimwear

The primary position for breaststroke is the streamline position: face down, hands extended above the head, and legs extended in a straight line behind. Point the toes as much as possible at the wall behind, and point the fingertips to the wall ahead. The length of the body should ride high in the water to reduce as much drag as possible. You will consistently return to this position, making it the bedrock of the stroke.

“Several aspects of the stroke stand out from the crowd, but as always, establishing the correct body position is paramount to success.”

To practice this position, simply push off the wall and allow yourself to float in the streamline position for several seconds. If necessary, use a pull buoy to help shore up sinky legs. Repeat this several times until you feel confident. Once you have a good feel for balance in the streamline position you can move right on into the kick, which also stands out when compared to other strokes.

The Kick

There is a good chance that whoever first invented the breaststroke was playing around in the water near some frogs at the time. If I had to guess, I’d say the breaststroke is a direct result of someone mimicking how a frog swims – with wider, sweeping leg motions to power the frog along. In breaststroke, the kick plays a large role in propulsion, requiring more attention to its unique technique.

Unlike the other three strokes where plantar flexion reigns supreme, the breaststroke provides an excuse to let those toes creep up toward the knees. This is great news for those of us who don’t have ankle mobility like Michael Phelps.

“In the breaststroke, the breath is taken with every stroke.”

To begin the kick cycle, the swimmer explodes out of the streamline position by bringing the heels straight up to their butt, allowing the feet to dorsiflex along the way. It is key to remain as narrow as possible as this keeps the legs out of the propulsive stream of water and more to the outside of the body.

Once the heels reach the glutes, the swimmer then extends the legs out and to the side, keeping the feet dorsiflexed until the end of the extension, as if flicking the water with the feet. This allows the feet to act like paddles, pushing the water straight back, much akin to how you use your hands through the pull phase of freestyle.

To develop this unique style of kicking, you can practice with dry land drills that mimic the motion. Alternatively, you can grab a kickboard and focus solely on the kick until you have it perfected. Once you have a good grasp on everything, you can move on to the catch and pull portions of the stroke.

The Catch and Pull

The arm portion of the breaststroke also starts in the streamline position. The arms are extended parallel to the surface of the water with the thumbs touching, little fingers tilted up, and the back of your hands forming the inside edges of a letter V.

From here, the arms sweep to the outside without bending the elbows. Think of lat pull downs where the arms are out in a nice, wide, and powerful position. Sweeping the arms out sets you up for a strong catch and pull.

breaststroke, swimming, swim stroke, swim technique

Then, much like in a freestyle catch, the fingertips drop and the elbows bend, powerfully grabbing on to the water. When you begin to pull from this position, pretend you are scooping the water in toward your mouth. This will prevent the hands from traveling too far under the chest, which can disrupt timing and balance. Once your hands reach your mouth it’s time to explosively extend back out into the streamline position. Told you we’d keep coming back to it!

To practice the front half of the breaststroke, you can bring in a pull buoy to provide buoyancy and isolate the arms. This is nice as it also allows you to focus on the mechanics of breathing during the stroke.

Breathing

The last piece of the puzzle is the breathing. Thankfully, it is pretty simple. In the breaststroke, the breath is taken with every stroke. Just like any other stroke, it is imperative that you exhale while the mouth is underwater.

“When breathing, subtly minimize how much the head comes out of the water.”

To maintain the body position you’ve worked so hard to perfect, focus on keeping your eyes on the bottom of the pool while in the streamline position. When breathing, subtly minimize how much the head comes out of the water. This will allow you to stay as sleek as possible and get the most out of all that propulsion you create.

Pulling It Altogether

This may seem overly simple, but practicing the four main aspects of the stroke independently helps greatly when putting it all back together. Start with the body position, work on both aspects of the propulsion (starting with the kick), and then add in the breath – and voila! You’re swimming the breaststroke.

If you read the first part of the series, you now have two more strokes in your arsenal. No excuses! Now, go mix it up in your next swim workout.

You’ll also enjoy:

  • The Case for Swimming
  • 4 Common Swimming Mistakes and How to Fix Them
  • 3 No-Nonsense Ways to Build Fitness Through Swimming
  • What’s New On Breaking Muscle Today

Photos courtesy of Shutterstock.

About Shawn Gerber

Shawn is a coach, endurance athlete, and writer with a (slight) obsession for testing the limits. Initially from a cycling background, Shawn moved into triathlon where the sport and people captured his heart, and lit a fire that eventually kickstarted his fitness career.

Shawn specializes in coaching endurance athletes and works with triathletes, runners, cyclists, and swimmers across the globe through his company Rare Air Fitness.

Helping people transform their lives with fitness and nutrition is Shawn’s other love. He is passionate about helping the everyday person become the best version of themselves. Shawn works with people who want to look, feel, and move better, and offers one-on-one and small group training sessions through his other brand, Shawn Gerber Fitness.

He lives in Wooster, Ohio (which is a great basecamp for all kinds of adventures) and believes the right number of bikes to own is n+1. He has way too many running shoes, is a strong believer in bacon and chocolate and, believe it or not, has never drank coffee.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About