Improving Core Connection

Swimming is a collection of complex motions that aren’t intuitive for humans, so technique errors are quite common. The No. 1 mistake swimmers make when swimming freestyle might surprise you, so let’s dive into what it is and how to fix it.

Core Connection

To the casual observer, freestyle looks like it’s driven by the arms and the pull. But a good, strong freestyle comes from your hips and core.

If you have a strong core (abs, obliques, hips, and lower back muscles, which all contribute to forward propulsion in freestyle), you still must connect your core and your stroke to achieve power.

This connection happens diagonally across your body, from your foot to your opposite hand entering the water. When you catch with one hand, the opposite foot should be kicking downward. This helps provide more stability to the stroke and helps you transfer power through your core and into your catching arm.

Many swimmers were never taught this, but it’s critical to getting the most power out of your core. If you kick downward on the same side as you’re catching, you create an imbalance in that you’re not evenly weighted on the surface of the water, and you lose some of your momentum.

The next time you’re swimming freestyle, be mindful of where your body is in relation to the waterline. Your body should be at the surface rather than sinking underneath. Concentrate on connecting your left foot down-kick to your right hand when you take a stroke, and your right foot down-kick to your left hand. This can help you harness more core power with each stroke.

Training with a USMS club and working with a coach can help you continue to improve your technique.