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How To Float On Back — Step-By-Step Guide (2024)
Do you keep sinking when floating on your back? Let me show you how I was able to help learn back floating to a considerable number of adult beginner swimmer clients at NYC-based swim school Danswim.
Disclaimer! Floating on your back might be the most chill swim you will ever learn. This knowledge might stay with you for the rest of your life.
Please learn the most chill swim at your own risk. ✋
Danila Novikov
All- American swimmer owner of Danswim
Before going to the pool and learning how to float in the water, we should understand how it works. We all can float thanks to buoyancy, a force that helps your body stay on the surface.
Since we are still on Earth, gravity pushes any object inside the water. Suppose the object is your body.
Your body submerged inside of the water displays the water with its mass.
The water you displace with your mass will push your body toward the surface. ⛴
The more water you displace with your mass, the easier it is for you to stay close to the surface.
Since we are trying to be buoyant while floating on the back, we should let our entire body stay inside the water, excluding our face. We need to keep our faces dry for two reasons: one, so we can breathe, and two, to keep the water out of our noses.
Since we are still on Earth, gravity pushes any object inside the water. Suppose the object is your body.
Your body submerged inside of the water displays the water with its mass.
The water you displace with your mass will push your body toward the surface. ⛴
The more water you displace with your mass, the easier it is for you to stay close to the surface.
Since we are trying to be buoyant while floating on the back, we should let our entire body stay inside the water, excluding our face. We need to keep our faces dry for two reasons: one, so we can breathe, and two, to keep the water out of our noses.
Learn how to float on back
I have learned by teaching beginner adult swimmers that everyone has a different buoyancy level. Your buoyancy depends on physiological factors such as bone density, muscle structure, fat percentage, and lung capacity.
While someone floats naturally, another finds it more challenging. Regardless of your predisposed buoyancy level, you can learn to be buoyant and float on your back.
Bring your goggles and a swimsuit!
Let's go and learn how to float on back ✌️
While someone floats naturally, another finds it more challenging. Regardless of your predisposed buoyancy level, you can learn to be buoyant and float on your back.
Bring your goggles and a swimsuit!
Let's go and learn how to float on back ✌️
Step 1. Position yourself the right way in the water.
Step 2. Take a deep inhale before starting your float.
Filling your lungs with air will make you more buoyant. You will position yourself higher in the water.
Step 3. Start your float the proper way.
Lean back while your feet are still at the bottom of the pool. Make sure you let your head get inside the water before you can take off with your feet.
The oval of your face should stay out of the water so you can breathe while floating on your back.
Push off the floor with your feet to position yourself close to the surface while floating.
The oval of your face should stay out of the water so you can breathe while floating on your back.
Push off the floor with your feet to position yourself close to the surface while floating.
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Step 4. Ensure a proper body position in the water.
Otherwise, you would feel your lower body fall, dragging the rest of your body, including your face, under the water.
Keep your entire body close to the surface. Keep looking up. Your head, excluding the oval of your face, should stay in the water.
You can keep your arms on your side or beside your legs. As long as you keep your arms relaxed and inside the water, you will experience buoyancy.
Step 5. Keep breathing.
Step 6. Propel yourself in the water.
If you need more confidence in the water, use floatation devices like kickboards, nuddles, aquatic bars, and barbells. Keep the floaties inside the water as you float to help yourself to stay buoyant.
Eventually, you will be swimming comfortably without them.
Step 7. End the float in proper order.
Transition from a horizontal to a vertical position to end the float. You need to bend your knees and pull them towards your stomach.
At the same time as you move your legs, lift your head and torso out of the water so you can see your legs.
Please note that this process takes some time. Keep pushing your head above the surface until your legs fall.
You can use your arms to speed up the process of recovery. Bring your arms out to your sides. Retract them back beneath your back. Press the water with your palms and forearms pointed toward the surface.
Move your arms simultaneously as you tuck your knees and bring your head and torso out of the water.
At the same time as you move your legs, lift your head and torso out of the water so you can see your legs.
Please note that this process takes some time. Keep pushing your head above the surface until your legs fall.
You can use your arms to speed up the process of recovery. Bring your arms out to your sides. Retract them back beneath your back. Press the water with your palms and forearms pointed toward the surface.
Move your arms simultaneously as you tuck your knees and bring your head and torso out of the water.
Mistakes to avoid while learning to float on back
You might ask me: "Dan, I followed all the recommendations. Why can't I still float on my back? Let's look closer and try to identify some of the most common mistakes beginners make while floating on the back. ⚓
Starting your float too high above the surface.
If you begin your float with your chest and shoulders staying out of the water, you will be affected by the gravity force. You might fall beneath the surface. Snorting and swallowing the water is not pleasant.
Make sure your body is submerged in the water before starting your float.
Make sure your body is submerged in the water before starting your float.
Exhaling instead of inhaling right before you start your float.
Pay attention if you are filling your lungs with air or letting it go out. Keeping more air inside your lungs will make your body more buoyant.
Floating with any part of your body staying above the surface.
You will eventually sink if you are not keeping your entire body submerged inside the water.
Floating with your muscles and joints locked.
The tenser you are, the harder it is to float. Expect less mobility and balance as well. Try to relax your body and float closer to the surface.
Yes, I know. It's easy to say; Relax! But the more time you spend in the water, the calmer you are. Just give yourself some time.
Yes, I know. It's easy to say; Relax! But the more time you spend in the water, the calmer you are. Just give yourself some time.
Not keeping your body aligned while swimming.
Suppose your shoulders stick out of the water while your stomach stays a couple feet beneath the surface. Then you should expect yourself to sink unless you can align your body.
Allow your legs, torso, arms, and legs to stay on the same level. Call it the streamline body position.
Allow your legs, torso, arms, and legs to stay on the same level. Call it the streamline body position.
Bending your knees and pointing your toes up.
It will affect your position in the water. Your lower body will sink, eventually dragging the rest of your body under the water. Having your legs extended will bring your heaps higher.
Releasing the tension off your ankles should help you to keep your legs aligned with the rest of the body and kick effectively.
Releasing the tension off your ankles should help you to keep your legs aligned with the rest of the body and kick effectively.
Holding your breath while floating on your back.
Don't make your life more complicated than it already is. Breathe. You have access to all of the air in the world. Breathing will help you to swim longer and stay closer to the surface.
Breathing in with your nose while floating on your back.
It's not a fatal mistake, but you better get used to breathing in with your mouth because...
A. Water will less likely get inside your nose and burn it while you breathe with your mouth.
B. You breathe deeper when you inhale with your mouth.
A. Water will less likely get inside your nose and burn it while you breathe with your mouth.
B. You breathe deeper when you inhale with your mouth.
Do not extend your legs too soon while ending your float.
Let's figure out the mistakes you might make while ending your back float.
Keep your knees tucked until your legs drop down and reach the floor. It takes some time. Otherwise, you are risking dragging your body under the surface.
Keep your knees tucked until your legs drop down and reach the floor. It takes some time. Otherwise, you are risking dragging your body under the surface.
Don't push your head under the water while ending your float.
Unless, of course, you enjoy the water getting inside of your nose. Let your head rise above the surface so you can safely end your float.
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Prone Float: Step-To-Step Guide For Beginners
Learning how to float is crucial for beginner swimmers. Learn how to prone float with this step-to-step guide from Danswim Blog.
Don't get discouraged if things don't feel smooth right away. Practice makes perfect! And if you're having trouble with back floating, don't hesitate to reach out to us for help. We're here to support you on your swimming journey.
Speaking of support, have you tried our free stroke analysis service? Simply fill out the form at the linked online swim school web page and attach a video of your swimming. Our experienced instructors will provide personalized recommendations to help you improve. And the best part? It's completely free! Give it a try, and let us know how it goes.
If you are a beginner looking to improve your swimming skills in NYC, we can help you with that. Our experienced instructors will work with you at your own pace to help you reach your goals. Contact us today to learn more about our swim lessons for adults in NYC.
A vast amount of information is available on our blog, YouTube channel, and Instagram page. We offer guidance for beginners looking to improve their swimming skills. Feel free to reach out to us if you have any questions about swimming. We're here to help.
Speaking of support, have you tried our free stroke analysis service? Simply fill out the form at the linked online swim school web page and attach a video of your swimming. Our experienced instructors will provide personalized recommendations to help you improve. And the best part? It's completely free! Give it a try, and let us know how it goes.
If you are a beginner looking to improve your swimming skills in NYC, we can help you with that. Our experienced instructors will work with you at your own pace to help you reach your goals. Contact us today to learn more about our swim lessons for adults in NYC.
A vast amount of information is available on our blog, YouTube channel, and Instagram page. We offer guidance for beginners looking to improve their swimming skills. Feel free to reach out to us if you have any questions about swimming. We're here to help.