Every swimmer knows the satisfaction of gliding backward across the pool — but few realize how two nearly identical strokes can serve such different goals.
The backstroke is the engine of speed, designed for competitive swimmers who crave control and pace. The backcrawl, however, is the endurance-friendly version, great for long swims and technique refinement.
At Legendary Swimmers, we decode how these two strokes differ in muscle use, efficiency, and training outcomes.
Understanding the Backstroke: Precision and Power
The backstroke is one of swimming’s fastest and most technical strokes. Recognized as an Olympic event, it demands coordination, power, and near-perfect body alignment.
Key Characteristics:
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Form: Streamlined and flat along the surface.
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Arm Movement: Alternating circular recovery, driving from shoulders.
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Kick Style: 6-beat flutter kick for maximum propulsion.
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Muscles Worked: Lats, shoulders, abs, glutes, and hamstrings.
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Goal: Generate speed while reducing drag.
Competitive backstrokers rely on core strength and rhythm — every motion contributes to propulsion and efficiency.
Backcrawl: The Smooth Power Alternative
While the backcrawl looks almost identical, it’s less rigid, easier on the joints, and more sustainable for longer swims.
Defining Features:
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Body Line: Relaxed with gentle shoulder roll.
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Arm Recovery: Softer and slower than the backstroke.
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Kick Intensity: Moderate flutter kick to conserve energy.
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Muscles Used: Focuses on endurance and rhythm over raw strength.
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Purpose: Stamina, comfort, and active recovery.
Think of backcrawl as the “training ground” for mastering the backstroke — it develops endurance and rhythm before introducing speed.
Backstroke vs Backcrawl: Speed and Efficiency Comparison
| Factor | Backstroke | Backcrawl |
|---|---|---|
| Speed Potential | High | Moderate |
| Energy Consumption | High | Low to Medium |
| Rotation Control | Strong and structured | Smooth and natural |
| Kick Rate | Fast 6-beat flutter | Relaxed 2–4-beat flutter |
| Breathing Control | Competitive | Free and rhythmic |
| Best For | Racing and performance | Training and relaxation |
In races, the backstroke dominates due to power-driven coordination. But in endurance sessions, the backcrawl helps swimmers sustain motion with minimal fatigue.
The Mechanics Behind Speed
Speed in swimming isn’t just about strength — it’s about reducing drag and maintaining rhythmic propulsion.
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Backstroke Mechanics: Every stroke is designed to maximize lift and minimize resistance.
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Backcrawl Mechanics: Prioritizes smooth flow and muscle conservation.
For speed workouts, try alternating 50m of backstroke and 50m of backcrawl — this method builds both explosive acceleration and recovery control.
Benefits of Each Stroke
🏊♂️ Backstroke Benefits:
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Builds muscle power and control.
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Improves coordination and stroke timing.
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Enhances posture and spinal alignment.
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Increases overall swimming speed.
🌊 Backcrawl Benefits:
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Reduces stress on shoulders and joints.
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Improves endurance and water comfort.
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Enhances breathing rhythm.
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Supports muscle recovery after intense training.
Which Stroke Builds More Strength?
The backstroke targets a wider range of muscles — especially in the upper body and core. Each arm rotation engages your lats, deltoids, and obliques, while your flutter kick activates hamstrings and glutes.
The backcrawl, while lighter in resistance, builds aerobic endurance and core stability over longer sessions.
If your goal is strength and speed, train primarily with backstroke. If it’s control and stamina, use backcrawl as your foundation.
Voice Search FAQs
1. Which stroke is faster — backstroke or backcrawl?
Backstroke is faster because of its stronger kick and streamlined body position.
2. Is backcrawl easier to learn than backstroke?
Yes, backcrawl is the beginner-friendly version that focuses on comfort and rhythm.
3. Can I switch between backstroke and backcrawl in one session?
Yes! It’s ideal for training speed (backstroke) and recovery (backcrawl).
4. Which stroke builds more upper body strength?
Backstroke — it engages shoulders, back, and arms more intensively.
5. Is backstroke harder on the shoulders?
Slightly, since it uses full rotation and muscle engagement at higher intensity.
Final Thoughts
While both strokes share technique DNA, their goals differ:
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Backstroke = speed, control, and strength.
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Backcrawl = endurance, balance, and relaxation.
The best swimmers master both — one for power, one for pace.
To learn advanced stroke mechanics, explore tutorials, drills, and gear at LegendarySwimmers.com — your hub for swimming mastery.
