Three Ways to Use Your Arms When Diving from a Starting Block

While it may seem like diving off the starting block is all about explosive power from the lower body, it turns out your arms provide some of the propulsive power as well. Harnessing that strength can help you get off the block faster and stronger.

Here, we’ll show you three ways to use your arms for a better start.

The Old-School Start

This starting style is the least powerful in terms of propulsive power from the arms, but it’s a tried-and-true means of getting you off the block and into streamline quickly.

To complete this style of start, climb up onto the block and set your feet. Then, bend over and grab either the front edge of the block or the grab rails along the side if your block has them.

When the starter signal sounds, swing your arms backwards before shooting them forward and into a streamline as you explode off the block, aiming down the lane several yards. While the backwards to forwards motion doesn't generate any momentum for the swimmer off the blocks, it will help you bring your arms into streamline quickly and ready your body for a clean entry into the water.

The Slingshot Start

This starting style generates a medium level of power output. Like with the old-school start, set your feet and fold your body forward to grab the block or the grab rails. When the signal fires, draw your elbows directly up while keeping them close to the sides of your torso, so that they clear the plane of your back and are pointing skyward. Then, drive your arms directly forward into a streamline in front of your head. This circular rowing-type motion helps create more power that you can throw forward as you burst off the block and down the lane towards the other wall.

The Butterfly Start

The butterfly start is arguably the hardest start to perform as the arms have to travel the longest distance, but this start is the most powerful and worth mastering for explosive racing starts.

To execute this start style, climb up on the block and set your feet. Fold forward and grab the edge of the block or the grab rails. When the starter’s signal fires, bring your elbows up like you did in the slingshot start but continue to swing them out and overhead, just like you would if you were recovering a butterfly stroke. The hands finish in a tight streamline just before they hit the water.

Your hands are traveling a large distance in a short time in this start, which makes it challenging start to perform correctly. Not all swimmers use this start, and many swimmers do just fine with the less complicated slingshot start. But a well-practiced butterfly start can give you the opportunity to generate more power from your upper body muscles.

Depending on where you are in the spectrum of competition, you may want to try adjusting your start and how your use your arms to generate more power. Tinker with it and learn what works best for your body to help instead of hinder your swim speed.