The backstroke start decides the first metres: setup at the grips, up-and-back drive, a streamline entry and the 15-metre underwater breakout that wins races.
The backstroke start is the only start in swimming you perform from the water — and it decides the first, fastest metres of the race. Straight talk: slap in flat instead of arching over the surface on tension and you give away tenths before the first stroke even lands.
By the rules you set yourself on your back at the start grips, feet including toes below the water surface — standing on the pool edge or curling your toes over the gutter is forbidden. Since 2013 the backstroke wedge is also allowed, an adjustable foot rest; it debuted at the Olympic Games in 2016 and is standard today.
This guide breaks the start into setup, drive, flight phase and the transition into the 15-metre underwater phase — the hard currency in which backstroke races are won. Exactly these start and underwater sections are among the measurable determinants of backstroke performance, not just the over-water swimming.
Grab the start grips shoulder-width, pull yourself compact to the wall and place the feet parallel below the water surface on the wall (or the wedge). On the wedge, at least one toe of each foot must contact the wall or touchpad. Pulling in tight to the grips preloads legs and hips like a spring.
On the command you lift hips and seat out of the water and bring the centre of mass close to the hands. The higher and more stable this position, the more power sits in the drive. Head slightly tucked, eyes on the hands — this is where the tension builds that you will release next.
On the signal you push off explosively backward and upward, arms throw over the head, the body extends. The classic mistake is the flat backward fall; the right way is an arc over the water. The head goes back, the hips drive up — you aim over the surface, not into it.
In the air you tense into a streamline: hands stacked, arms by the ears, body like an arrow. Enter cleanly so hands, head and feet slice through the same hole if possible. A flat slap brakes brutally, a sharp entry angle carries you deep and fast.
Underwater you move straight into the dolphin kick on your back and hold the tight streamline. You may stay submerged up to 15 metres; then the head must surface. Time the breakout so your first over-water stroke catches at full speed — the start does not end at entry but at surfacing.
Practise backstroke starts only in sufficiently deep water and at the deep end — a misjudged drive can otherwise lead to a head impact on the bottom. Learn the sequence first without maximal explosiveness until flight curve and entry angle are set. Use a supervisor at the block the first times. Anyone with neck or shoulder issues eases into the hyperextension of the drive carefully. No start-jump training in crowded lanes or without free water behind you.
Train the transition, not just the drive: most people lose time not in the air but in the two seconds after entry, when the streamline opens and the dolphin kick starts too late. Set a floor mark at 10–12 metres and force yourself to lift the head only after it. This turns the start into a real 15-metre weapon — and you overtake rivals who surface after five metres. Backstroke races are won underwater.
Completely below the water surface, including the toes. Standing on the pool edge or the gutter or curling the toes over it is forbidden and leads to disqualification. On the backstroke wedge, at least one toe of each foot must touch the wall or touchpad.
The wedge is an adjustable foot rest allowed since 2013, with its Olympic debut in 2016. It gives the feet secure grip and a stronger drive. It is not mandatory — many meets offer it, but you can also start classically off the wall.
Up to 15 metres after the start you may stay fully submerged, then the head must break the surface. With a clean dolphin kick this underwater phase is often faster than over-water swimming — exploit it, but time the breakout clearly before the mark.
Clearly backward and upward, in an arc over the water. A flat backward fall ends in a braking belly flop. Push the hips up, throw the arms over the head and aim over the surface, then enter sharply in a tight streamline — hands, head and feet through the same hole.
Backstroke Flip Turn: the Permitted Roll onto the Breast