Freestyle Swimming (Hands)

Freestyle Swimming

Movements of the Hands

The extremely important movements of the hands while swimming the freestyle stroke, otherwise known as crawl stroke.

Follow this steps and you will feel incredibly better and faster in the pool.

For better results watch the video and read the points! ↓→

1- Develop your kinesthetic intelligence

  • Focus on one thing at a time
  • Practice until you dominate that thing and move to the next.
  • Imagine yourself doing this steps then practice the drills so the body creates muscle memory.

2- Sensitivity on the finger tips

Every time you do a stroke your fingers touches the water, feel how the water goes through.

Understand the movement of your hands with the water.


3- Entry & Slide

Try to do a smooth entry, the fingers should be the first on touching the surface, once they enter slide it to the front, around 4 inches under the water without doing much effort.


4- Starting the pull

Pulling with your hand on a 45 degree angle will keep you up on the surface and to start creating the momentum to move forward.

The direction of your hand pulling should be in the middle of your body without crossing your hand to the other side.


5- Middle of the pull

Here you have to focus on your hand pushing the water backwards to generate speed. Feel how your hand “grabs” the water.


BONUS Drill!

Swim with your fists, you will feel like you don’t pull any water keep swimming a couple of yards. Eventually open your hands and swim normal as a result you will get a better feeling and understanding of how to pull better.

6- Finishing the pull

Focus on finishing the stroke all the way until the surface, this step is as important as the others and it will help get your hand ready for the next stroke.


This extra push will give you an extra advantage, remember not because you do many strokes you will go faster.

On the contrary you will get more tired and won’t move forward

7- Recovery

Keep your hand and elbow relax while the other hand is sliding/pulling in the water. The synchronization of the hands varies depending on the distance your’e swimming

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