The Importance of Body Position in Swimming Efficiency
- Anthony Christie
- Apr 16
- 3 min read
If there’s one phrase I say more than any other to competitive swimmers, it’s this: "The three most important things about swimming fast are body position, body position, and body position."
Why? Because every stroke you take is either helping you move forward or holding you back. And nothing influences that more than how you position your body in the water.
Why Streamlining Matters
Swimming is a battle against drag. The more surface area you present to the water, the more resistance you create, and the more energy you waste. A high, horizontal, and streamlined body position reduces drag dramatically, allowing swimmers to:
Glide more easily through the water
Maintain momentum with less effort
Convert more of each stroke into forward movement
This applies across all strokes, distances, and skill levels. Whether you're learning to swim or chasing hundredths of a second off your PB, streamlining is your best weapon.
Staying High in the Water
Being high in the water doesn’t mean sitting up or swimming "on top" of it unnaturally. It means your body is aligned horizontally, with your:
Head neutral (eyes down or forward depending on the stroke)
Hips near the surface
Heels breaking the surface during kick
This position minimizes the frontal drag that occurs when the legs sink or the chest drops.
Coaches often refer to this as "swimming downhill" — it should feel like you’re balanced, sliding through the water rather than pushing it away.
Hydrodynamic Lift in Sprint Freestyle
Elite sprint freestylers do something extraordinary: they hydroplane. This means they create so much speed and force with their kick and arm turnover that their body essentially rides on top of the water.
How?
Powerful flutter kick: High tempo, high amplitude
Explosive catch and pull: Propulsion comes fast and early
Neutral or slightly raised head position: Especially during breathing, this allows them to breathe on the wave they create without lifting too much
Tight core and taut line: Body acts like a single, unified hull
Swimmers like Caeleb Dressel and David Popovici showcase this beautifully. In fact, there’s a striking image of Popovici breathing while perched perfectly on the wave generated by his own speed. His head is high, but his body stays in line — a masterclass in how elite swimmers manage head position without disrupting body alignment.
Body Position in Breaststroke: The Adam Peaty Effect
Adam Peaty has redefined modern breaststroke. One of the standout features of his technique is how much of his upper back stays out of the water during the swim phase.
What does this achieve?
Reduces frontal drag during the glide phase
Keeps momentum forward, not downward
Allows for a faster recovery of arms and legs
His incredibly strong core and ability to maintain a tight body line mean that instead of sinking after the kick, he stays elevated, keeping water resistance to a minimum.
This is especially critical in breaststroke, where the stroke naturally produces more drag. Peaty’s technique shows how maintaining a lifted body, even during the most drag-heavy moments, can result in world-beating speed.
Tips to Improve Body Position
Head Position Check: Neutral or slightly raised when breathing in freestyle, avoid excessive lifting.
Core Activation: Engage the abs and glutes for a taut body line.
Kick Behind, Not Down: Focus on backward propulsion, not downward force.
Streamline Drills:
Push-offs with arms extended and head tucked
Kick with arms in streamline on front and back
Vertical kicking to strengthen posture and alignment
Final Thoughts
Body position isn’t just a detail — it’s the foundation of fast swimming. Whether you’re sprinting freestyle like a hydroplane or mastering the controlled power of breaststroke like Adam Peaty, staying high and streamlined in the water will make every stroke count.
Want to know if your body position is helping or hurting your speed? Book a swim analysis with us and let’s unlock your hydrodynamic potential.
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