Swim Faster With THIS Posture

Swim Faster With THIS Posture


Welcome to the Effortless
Swimming YouTube channel. My name’s Brenton Ford. And this is feedback Friday,
where every Friday, we bring you a video
of someone’s stroke to help you better
understand what to look for, and how to change it, so
you can swim faster and more efficiently. Today we’re looking
at posture, and this is something that is
fundamental to fast swimming, but it’s something that
not a lot of new swimmers know about, or often
do the right way. Now what we’re looking at
here is the side arm view of someone swimming. What we look to do is
try and keep the back and the neck very
long and straight. So in that straight
position it’s going to be a lot more efficient
than if you’ve got a big arch through the lower back. So when we run clinics,
or in our membership when we do analysis for
people all over the world, one of the first things I look
for is how’s their posture. So we want to try and keep
their spine long and straight, and keep that straight line all
the way up through their neck. So I can see in
this first video how there’s quite a big
arch in the lower back. That causes extra
drag and resistance in a couple of places. Firstly, on the chest,
so it opens up more of their chest or their
torso to that oncoming water, so they end up taking
up a bigger space. The second area that it adds
resistance is on their quads, on the top of their thighs. You can see that the legs end up
sitting just a little bit low. The other place is
kind of at the– on someone’s bum, or
the top of their hips. There you can see how there’s a
pool of water that sort of sits where that arch in the back is. And again, it’s just
extra effort, extra energy that you need to use in
order to overcome that drag and resistance. So what causes it? Well in this case, head
position is a big one. When someone’s looking
too far forward, it will generally put
them in that posture where there’s too much of a
notch in their lower back. So for most people, we like
them to look either straight down or slightly
further forward, up to around 45 degrees. Each person is
different, and it depends on what you’re training for. But anywhere within
that range is fine. But generally keep
an extended neck. As soon as you let any
creases come in that neck, or the chin is too
far forward, then it’s going to cause your
posture to go away from that straight
and extended position. So very first thing is head
position that’s causing it. The second thing that
looks like is probably causing that is
with the left arm, in particular, in some
of those pull throughs, pushing down on the water a
lot instead of pressing back. And that push down causes the
shoulders or the upper torso to be pushed up,
which is obviously going to sit the
stomach or the core low, and the hips will be up there. So that is partly causing
the arch in the back. And the second
thing can often just be general tightness,
or lack of mobility, either through the
hip flexors the lower back, or the shoulders. All of those things come
into play when it comes to– when it comes to posture. So there’s a lot that
that can cause it. Our solution is there’s
sort of a drill sequence that we go through that we
have in the effortless swimming membership, which will take you
through body position, balance, and posture, and
finding your balance and posture in the water
through a drill progression. And we just did a training on
this within the membership, which was all about
posture, line, and balance, and how, if you
can get that right, then the rest of the stroke
comes a whole lot easier. Because it’s like
building a house. If you get a strong base,
a nice solid concrete base to build on, that’s exactly what
posture, line, and balance is. If you can build on that,
then the rest of the structure is going to be put
together, and it’s going to stay for
a very long time. But if you don’t have that
foundation of good posture, line, and balance,
then you’re going to fall apart pretty quickly.

25 thoughts on “Swim Faster With THIS Posture

  1. What causes the change of a posture during the training? I notice it's easier to maintain low profile in the beginning but soon after I start to arch, legs drown and so on.

  2. Wow! Thanks very much! Great tips! I do work to keep stomach flat.
    Reaching fully forward also helps keep body straight and flat.
    Thanks Brenton

  3. no one ever talks about body density in all these you tube videos. they all show men and women without a mention of the extra adipose tissue females possess that aids them in buoyancy. so you always see the females with excellent body position while those of us (males) are pathetically sinking and creating loads of drag. unless we possess other traits that make us efficient, all the vidoes and drills and tips take a back seat to body density, if i didn't have to contend with a low fat content, muscular legs i;d be a masters whizz in the pool.

  4. Just found channel. I am able to swim but have no endurance.
    Any videos on improving would be appreciated.
    And trust me I am basic. I bet I couldn't swim 4 lengths with out having to take a rest.

  5. Honestly the best example for body position that I’ve seen in the swim world is Sun Yang’s 6 beat stroke. Or Sun yang in general.

  6. Still find breathing my main obstacle in terms of endurance…. So difficult to get "easy " breathing going without lifting my head too far out the water…Do others have the same problem ? 🙂

  7. Old mate black swimming trunks is not too bad with his style, his stroke rate is very high, and he is going to tire quickly, but not too bad.  If I were his coach, I'd be working on teaching him how to swim slow, maybe put a pair of fins on for balance and concentrate on getting the most out of his pulling.  There is a bit of crossing over in his stroke, but he is doing quite a few things right, he has a bit of rotation, a kick that could be worked more on,  he has potential if he keeps swimming.  The girl has a much lower stroke rate, but her stroke is not very powerful she is pushing down a lot with her right arm and the big straight arms don't give me a lot of confidence.  I do like her timing though, even her push off and fly kick is well timed.

  8. Posture can be helped dramatically through a Qui Qong exercise. I have used the position (day 3) for many years. Some people will recognise this as a Tai chi warm-up.
    I'll add the you-tube link to Stand Still be fit. Warning – do not allow the mysticism to put you off from looking at the fundamentals you need to implement. https://youtu.be/RwlGisBCGA8
    Length of practice will never replace Perfect practice. 3 minutes of perfect practice is better than 3 hours of poor practice.

  9. Great video – I find it really useful. Allow me to correct a little mistake though; drag and resistance is not the same thing. The lines drawn on the male swimmers body are points of resistance, ie the water requires energy from the swimmer to be accelerated from “stand” still to move out of his way. Drag is the force exerted by the water on the swimmer as the stream separates from his body. The water is now moving at a speed, hence the pressure is lower than if it was still. The low pressure of the water is “pulling back” on the swimmer. Main areas of drag from the swimmer is the arched back and the legs. The same concept of higher velocity -> lower pressure is what enables an aero plane wing to generate lift. Hope someone finds this useful! Looking forward to more great content!

  10. Going through my history on You Tube…. I remember this one. My first thought on this one is 'suck in your gut'. Abs need to be tighter. This rotates the hips forward so it lowers the butt and takes the arch out of your back. Took me a long time to figure that one out….

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