The importance of the action of the arms in swimming

We have already told you about the importance of body position to be able to improve in swimming, so now we will focus on the impact that the action of the arms to obtain move around, who do not fight, in water.

In case you do not remember the relevance of the action of the arms, we represent them in the following figure. As you can see, with the underwater phase and the recovery you have more than the 50% efficiency style:

Figure 1: Relevance of the technical executions of the crawl style (Ortega J., 2015, Adapted from Arellano 2010).

What do the arms do in the underwater phase?

Surely you've heard of the Barrel grip with high elbow during this phase, then there is the key to efficient traction. We divide the underwater part of the stroke in 4 phases and we explain it carefully:

Home.

The hand must enter relaxed, palm down and slightly back. The contact of the hand in the water should be with a slight bend of the elbow and in the area that goes from the midline of the head to the shoulder

Figure 2. Correct position of the hand entry in the water (Goose, 2015)

Bite.

The hand goes forward until the extension of the elbow is completed without descending. To make the grip, the muñeer flexes slightly downwards and backwards, keeping the elbow high in relation to this one, and later the elbow is flexed slightly.

Figure 3. Correct grip position (Goose, 2015)

 Pull.

Once we have the elbow high and slightly flexed, it will be enough to press back with the support of the hand and the forearm, imagining that with your forearm you surround a barrel or a large ball (fitball).

Push.

Once the hand is at the maximum depth, with the elbow higher and flexed, the extension of the elbow begins going backwards and slightly up and out.

During the underwater trajectory we can distinguish two types of swimmers: those who do trajectories in "S" (more curvilinear) and those who do trajectories in "I" (more rectilinear). Both options are possible, as long as you keep your elbow high to be able to perform efficient support in the water.

An idea to work the underwater movement of the stroke can be:

• Start doing it out of the water: In the gym, with rubber bands hooked to the wall / trellis or lying on a bench holding a fitball.
• Nothing with tuba. In this way you can observe the entire trajectory of your hands and arms during the underwater phase
• Integrate in the full style of crawl

Relaxation, perseverance and patience are fundamental aspects that will help you achieve an efficient stroke.

 References

• Arellano, R. (2010). Swimming Technical Training. Madrid, Ed. Cultivalibros.
• Oca, A. (2015). Basic training of the crawl (III) technique: Contents, methods and means of training (II). g-se.com/training-basic-of-the-technical-of-crol-iii-contents-methods-and-training-media-ii-bp-357cfb26db62a0
• Ortega Diez, J. (2016). Importance of body position during swimming. g-se.com/importancia-de-la-posicion-corporal-durante-el-nado-a-crol-bp-q57cfb26ddb735

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer