Muscles used in Backstroke
Arm Movement:
Stabilization:
- latissimus dorsi -- dominant in initial catch position
- pectoralis major -- smaller contribution than in freestyle
- wrist flexors (flexor carpi radialis, flexor carpi ulnaris, palmaris longus) -- maintain wrist in a neutral position
- biceps brachii and brachialis -- elbow flexion
- triceps brachii -- forceful elbow extension
Stabilization:
- shoulder (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and serratus anterior)
- core (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) -- important for coordination and body roll
- flutter kick, legs alternate
- muscle recruitment patterns same as in freestyle, only change is the direction
- iliopsoas and rectus femoris -- both flex the hip at the start of the downbeat of the kick
- quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) + rectus femoris -- forceful knee extension
- gluteal muscles (primarily gluteus maximus and gluteus medius) -- contract to initiate upbeat of kick
- hamstrings (biceps femoris, semitendinosus, and semimembranosus) -- hip extensors
- gastrocnemius and soleus -- keep the foot plantarflexed
Image Source: http://bleacherreport.com/articles/1275621-michael-phelps-stroke-by-stroke-comparison-to-ryan-lochte-for-400-im/page/3
Information Source: McLeod, I. (2010). Swimming Anatomy. Champaign, IL: Human Kinetics.
Information Source: McLeod, I. (2010). Swimming Anatomy. Champaign, IL: Human Kinetics.