Learn Freestyle Swimming from the Fundamentals: The 'Push' Technique – Pushing Hard Won't Make You Faster
Hi everyone, Coach Vi is back!
In the previous lesson, we learned how to activate the "winch motor" in our back and chest to perform a powerful pull, drawing our "body ship" toward the anchor we've planted.
Therefore, once the ship has been towed and is gliding past the anchor point, continuing to push the winch rope is pointless. The smartest course of action at this point is to "release the rope" so the ship can continue drifting forward by its own inertia.
This logic is completely contrary to what many of us were taught: "you should push your hand backward as hard as possible . "
Today, coach Vi will help you dispel this misconception and understand why the 'Push' phase in freestyle swimming is more about "release" than "straining."
Learning Objectives
After reading this article, you will:
Understanding the misconception about trying to push hard at the end of your arm span.
A physical analysis of why the final push back "backfired".
Learn the proper techniques for "releasing the rope" and "releasing" to swim more smoothly.
Technical Analysis: A Counterproductive Push
1. The Origin of Misunderstanding
Perhaps part of the misunderstanding stems from its very name: the 'Push' phase . The word "push" itself evokes the image of having to exert force, of having to try. We've all been taught that you should complete the arm stroke with a strong push backward to "maximize the force." We believe it because it creates a lot of air bubbles, the arm "flies" out of the water, and gives a satisfying feeling in the triceps, but in reality, it's not effective.
2. The Harsh Truth: 3 Reasons Why You Need to "Think Again"
Trying to strain at the end of your arm span is an inefficient investment. Here are three reasons why:
Incorrect Force Direction: When your hands are already at hip level, pushing harder will primarily create upward force , causing your buttocks to lift up "artificially," rather than generating sufficient backward force to propel your body forward.
Rhythm Killer: A powerful final push will "trap" your hand backward, slowing down the entire forward swing (Recovery) and disrupting the cyclical rhythm of the entire hand movement.
Losing Focus on What Matters: Being overly obsessed with the final push will cause you to neglect the 'Pull' phase – the "pulling the winch" phase that generates the main force we've learned.
So What Should You Do? The Technique of "Loosening the Rope" & Effectively Escaping
Instead of thinking about "pushing," think about "releasing the winch rope" and "hand exit . "
Once your arm passes your hip, the job of the "winch" is done. The task now is to free your arm from the water as quickly and smoothly as possible. Your little finger and the edge of your hand will usually be out of the water first. The goal is to begin the recovery phase as soon as possible, maintaining a steady and rhythmic arm movement.
Practice Corner: Experiencing "Liberation"
1. Exercise: Freestyle Swimming with Loose Arm Ends
Goal: Break the habit of tensing up and trying to "push harder" at the end of the arm stroke.
Instructions: Swim in a normal freestyle at a slow pace. As your arms pass past your hips, actively relax your hands and wrists completely . Feel your arms gently exit the water like a leaf, instead of trying to push off with one final thrust.
2. Exercise: Tempo Trainer Drill
Objective: Focus on maintaining a steady rhythm.
Instructions: If you have a tempo trainer, set a moderate pace. Try to swim so that each time your arm enters the water, it matches the "beep" sound. You'll find that trying to push off hard at the end makes it very easy to miss the rhythm.
Advice from Coach Vi (Tips)
"Think of your underwater arm stroke as a throw. You put the most force into the middle of the throw, and let your arm follow the momentum naturally at the end. Don't try to 'jerk' it up at the end; you'll ruin the whole throw."
Summary & Homework Assignment
Summary: The push phase isn't the place to pour all your energy into it. Focus on a powerful pull in the middle and a quick, relaxed release at the end to maintain the rhythm.
Homework: Next time you swim, try the "Pull" freestyle stroke . Feel the difference in shoulder fatigue and the increased fluidity of your stroke.
Once the hand is out of the water, its journey will continue in the air. See you in the next lesson.
Sincerely, Coach Pham Thuy Vi (Vishark)