For one, the butterfly stroke is ranked the top of the calorie burn list among the 4 competitive swimming strokes. Therefore, it is definitely one that can help you progress faster in your weight loss goals.

Despite that, I have to admit that this is not a move for new swimmers so do consider the breaststroke or sidestroke if you are just starting out!

To help you in learning the butterfly stroke, I have broken down this complicated stroke into 8 simpler steps. Are you ready? Follow along with the steps and let’s get to work!

Body position

Start by floating on the water facing down. Keep your body flat and make sure that your chest is pushing down into the water. Your head should be looking towards the bottom of the pool.

Arms Part 1: “The Catch”

Extend both arms above your head on the water surface, palms facing down. Keep your arms shoulder width apart, and bend your elbows a little. Make sure that your hands are tilted slightly below your elbows.

Then, sweep your hands outwards slightly before turning your palms down. This step is to allow you to “catch” the water before pushing in the next step, which gives you the propulsion forward.

Arms Part 2: “The Push“

Push the water down using your palms and bring your arms backwards along the sides of your body. Note that your elbows should be maintained above your fingertips throughout the motion. At this point, your chin and chest should be driven forward.

Perform this step strong and quick as this provides the momentum for you to lift your body and arm over the surface of the water.

Arms Part 3: “The Recovery”

As both your hands reach your thighs, finish the push by bringing your arms up and out of the water. Next, throw both arms forward over the water surface to end at your initial starting position.

At this stage, try to keep yourself low and close to the water surface. Do make sure that your palms are facing outwards so that your thumbs enter the water first.

Dolphin Kick Part 1

To perform the butterfly stroke, there are 2 kicks for every arm cycle. For the first kick, do a small kick when your arms enter the water for balance.

As the name states, you need to kick like a dolphin which only has one tail. Therefore, put your legs together with toes pointed and kick them simultaneously.

Dolphin kick Part 2

The second kick is done during the recovery stage when your arms are above the water. This kick should be a larger one to help you bring your arms over the water. The purpose is also to propel you forward, making up for the lost momentum as your arms are out of the water.

Note that the kicks should originate from your hips and core so that enough power and strength can be generated to perform the move.

Move with the flow

The butterfly stroke involves an undulating motion of the body. In simple terms, it is the wave-like movement of the body that begins from the shoulders down to the hips, finally ending at the feet. This motion might feel very awkward in the beginning but the key is to relax your body and move with the flow.

After some practice, you will be able to synchronize your body movements better. As you progress, swimming speed will definitely increase. You will also gradually feel more natural performing the stroke and feel less tired.

Breathing technique

During “The Push”, your chest naturally rises up. This is the time to inhale!

However, do remember that you should shift your chin forward to inhale and not move the whole body upwards. Shifting upwards would make the undulating motion much larger which is undesirable. As much as possible, you should try to stay nice and low to the surface of the water.

Conclusion

Now put it all together! By combining all the 8 steps above, you will find yourself performing the butterfly stroke in no time. If you are still facing difficulties, consider engaging a Private Swimming Coach who will be able to guide you through and make sure that you do not do anything incorrectly.

How To Select A Private Swimming Coach In Singapore ?

Again, please remember that this is a difficult stroke to learn so do be patient when learning when practicing. Do not give up!

Hi all! I am an avid traveller, baker and avid childhood education writer. Being able to share my experience through words has always been a passion of mine. Through my writing, I hope you will gain more knowledge of the swimming world and share my passion for swimming too!