It turns out that the fierce, dominant image of breaststroke is a misconception—here are three typical, stylish mistakes beginners often make.

•4 min read
It turns out that the fierce, dominant image of breaststroke is a misconception—here are three typical, stylish mistakes beginners often make.
The mistakes made when first learning breaststroke differ from those encountered once you’ve reached a certain level of proficiency. Common beginner errors include failing to combine the frog kick’s push and pull into a single, fluid motion, performing the kick and arm movements simultaneously with the same hand and foot, and holding your breath underwater—issues that are relatively easy to correct. However, as swimmers advance to an intermediate or advanced stage, these technical flaws become harder to spot, often stemming from an insufficient understanding of proper swimming technique.
Here, we’ll use three particularly striking "cool" mistakes as examples. The reason they’re called "cool" is that these three classic errors give the breaststroke an incredibly powerful, commanding presence—far more dynamic and fierce compared to the relaxed or conventional style of swimming. In terms of sheer intensity and attitude, perhaps only the iconic "two-point stance" seen in beginners mastering butterfly can rival this bold, fearless approach.
1. Overexerting the arms during breaststroke
The primary source of propulsion in breaststroke is the frog kick, while the arms play a crucial role by providing a stable fulcrum for the explosive power generated by the legs. However, excessive arm effort can undermine the effectiveness of the leg movement. Additionally, overexerting the arms—particularly by letting them extend too far past the back—can lead to discomfort in the arms, shoulders, and upper back.
When first learning breaststroke, swimmers often struggle to execute the arm movements—such as catching the water, pulling through, and tucking their elbows—in one smooth, continuous motion. As a result, it becomes difficult for the upper body to rise significantly out of the water. This is a classic case of having strength but not knowing how to effectively utilize it.
However, for swimmers who have already mastered the basics of breaststroke and execute the arm movements smoothly and efficiently, it’s easy to lift their upper body out of the water—or even manage to keep just the lower chest above the surface. This often happens when swimmers rely too much on sheer strength rather than maintaining a natural, forward-leaning posture throughout the stroke. Just like in butterfly, the body should always be moving purposefully forward, rather than deliberately pulling upward.
Swimmers who keep their upper bodies too high out of the water in breaststroke are simply wasting their energy.
2. Incorrect arm movement in breaststroke
Some swimmers prefer to perform the arm recovery in breaststroke by bringing their palms together in a prayer-like position as they lift their arms out of the water, then extending them forward while simultaneously dipping them back down. Visually, this arm movement looks more elegant, and intuitively, it might feel like the arms glide through the water more efficiently with less resistance. However, this technique actually has the opposite effect—it reduces swimming efficiency rather than enhancing it.
When performing the breaststroke, the arm recovery should be completed underwater—never allowing both elbows to rise above the water's surface. If you notice that your elbows float upward after pulling the arms back, it’s a clear sign that your technique is incorrect and needs immediate correction.
When the arm recovery in breaststroke is completed 20–30 cm underwater, there’s no longer any water resistance, ensuring a smoother and faster forward extension. The direction of this extension is slightly downward as well as forward—though the exact amplitude may vary depending on the specific breaststroke style, the overall direction remains consistent across all techniques.
3. The frog kick keeps the hips in a low position.
In any sport, the most critical area for generating power is the core—specifically, the region between the diaphragm and the lateral abdominal muscles, which can be simply described as the abdomen and lower back.
Besides the core, the most crucial area for generating power is the hips—they’re far more than just a visually appealing feature; they’re actually a powerful showcase of muscular strength. In fact, for every swimming stroke, the hips play a role that’s no less vital than the body’s core muscles.
Breaststroke is no exception, yet many swimmers overlook the importance of maintaining a stable hip position during the stroke, often resulting in one of two common issues: either the hips remain too low, or they bob up and down unpredictably.
Both of these situations represent major obstacles to further improving the breaststroke technique. Enhancing breaststroke performance hinges on maintaining a stable hip position—keeping the hips high is key to increasing swimming speed. With a steady head, you can master the standard breaststroke; adding flexibility in the waist allows you to transition into the wave-like "wave breaststroke." Finally, refining your arm movements and coordinating them with the frog-like leg action gradually transforms the stroke into butterfly.

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