Front Crawl Swimming
Also known as: Swimming, Freestyle Swimming, Front Crawl, Lap Swimming
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Description
Front crawl is the most common pool stroke and a cardio workout for the back, shoulders, arms, core and legs. You swim face-down, pulling with alternating arms while the legs keep up a continuous flutter kick. The body stays long and level and rolls from side to side, and you breathe by turning your head to the side.
How to Perform
- Push off the wall face-down with your arms extended in front, your body long and level, and your eyes looking down and slightly ahead.
- Kick continuously from the hips with long legs, soft knees and pointed feet, keeping the kick small and close to the surface.
- Reach one arm forward in line with your shoulder, then bend the elbow slightly so your hand and forearm face backward and catch the water.
- Pull the water back under your body with a high elbow and push it past your hip, letting the hand leave the water by your thigh.
- Bring the arm forward over the water with a relaxed, bent elbow leading, and enter the hand in front of your shoulder without crossing your centerline.
- Alternate your arms without pausing, letting your shoulders and hips roll together from side to side while your body stays level.
- Exhale steadily into the water. To breathe, turn your head with the body roll as that arm finishes its pull, inhale quickly with one goggle lens still underwater, and turn your face back down as the arm comes forward.
- Keep an even rhythm of strokes, kicks and breaths for the planned time.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Press your chest slightly into the water so your hips and legs stay near the surface.
- Keep the leading arm extended until the other hand is about to enter. This keeps the stroke long and the body balanced.
- Breathe every two or three strokes. Breathing to both sides every three strokes keeps the stroke even.
- Keep your ankles relaxed so your feet flick like fins. Stiff ankles add drag.
- Count your strokes per length. Fewer strokes at the same pace mean a more efficient stroke.
- Start with short intervals and rest between them, and swim longer only once your technique holds up when you are tired.
Common Mistakes
- Lifting the head forward to breathe instead of turning it to the side, which makes the hips and legs sink.
- Holding your breath underwater, so you have to exhale and inhale in the short moment your mouth is above the water.
- Swimming flat without rolling the shoulders and hips, which shortens the stroke and strains the shoulders.
- Crossing the hand over the centerline on entry, which makes you snake through the water and loads the shoulder.
- Dropping the elbow during the catch and pressing the water down instead of pushing it back.
- Cutting the pull short and lifting the hand out before it passes the hip.
- Kicking from the knees with big, bicycle-like movements that slow you down.
- Swinging the arm forward straight and stiff, or slapping the hand onto the water.
Recommended Exercises
Explore exercises related to Front Crawl Swimming for shoulders training and similar movement patterns.
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